9 Men showed up to the gloom on a Wednesday morning for a Bootcamp.
Mosey to the back of the soccer field at the bottom of the hill to darkness.
Elbow plank 1 minute
20 Squats, Backwards up the hill
20 Squats, 20 Monkey Humpers, Backwards up the hill
20 Squats, 20 Monkey Humpers, 20 Sumo Squats, Backwards up the hill
20 Squats, 20 Monkey Humpers, 20 Sumo Squats, 20 Lunges in place (10 each leg) Backwards up the hill.
Back down the hill and then follow me through the darkest part of the trail around to the small hill.
Backwards up the hill to the free library.
Plank, right arm right leg, then left.
Mosey back down between fields
Elbow plank 1 minute
Mosey to wall next to picnic.
Jack Webb up to 7 and back down.
Sit on wall for 1 minute
Mosey to parking lot.
100 Flutter kicks on my count. (This was a gift really from JK2 and the Mumble Chatter) The last 10 were hard.
Mosey to the driveway out of parking lot.
Run backwards to next poll.
Lunge to next poll.
Meander to next poll. (Hushpuppy Mumble)
Elbow Plank 1 minute (JK2 Mumbel)
Mosey to the entrance of park.
20 Monkey Humpers
Prison Break to start for perfect timing.
Overall a great morning with great men.
Iron Sharpens Iron, is one of the main talked about verses within F3.
- If we are doing 20 3 count Merkins and you can only do 10 that is what you should do. But, to be better you should try to return for the last 3 Merkins. Maybe the next time you might be able to do 4 more.
If you wife ask’s you to do a list around the house and you say that I can get 2 of those things done. Try to do 2 more or even just knock out the list.
You have not been Q or maybe just had it once. Pick up more Q’s with passion become an expert and leading men.
When I started F3 I had not really ever led a group of men in a prayer. I now do this all the time and I am comfortable doing so. Challenge yourself to be a person that leads the prayer.
Weight, health, etc. We should be pushing each other to be better. Not in a mean way but in a productive way. If you are overweight you should cut back and try to make a difference in your life.
The 6, is the group of men at that back of the Pax. I was the 6 and in some workouts in Charlotte Metro I am the 6. I did go through a period that I was happy just completing the workout and very comfortable with being in the 6. But, as people pushed me to Sharpen with little comments I did sharpen. After about 1 year made it to the middle of the Pax. Then I went from 1 workout a week to 5 and sometimes 8.
This is your Pax. If you have not seen a brother in a few workouts check on them. If someone is hurting in the Pax listen to them. I promise they more you give you will one day need.
Try other area’s and see the difference. Everyone from Gastonia should experience Metro Charlotte workout. One is you can see and learn that each area is different and unique but all follow the basic same tenants.
2.0’s spend time. We need to start a push towards some F3 Dad’s outings and workouts. The benefits for our children seeing what we are part should be great for our kids.
Everyone did great work this morning and I look forward to the next one.
Prayer for family members and friends of the Pax mentioned this morning.