13 Pax showed at the Fighting Yank for some early sweat on a cold morning. Had a new face among us – Brian Hedgepath, who embodied the entire spirit of F3. At the end of the workout as we were making our way back to the Yank out Nantan was bringing him in. Tool time told him they were close enough to walk it in, Kiwi’s reply was that he would rather push it all the way. Nice job!! Enjoyed having you!!
Warm-up: We had to celebrate my Alabama Crimson Tide winning its 17th national football championship so here we go: SSH 17 X IC, Alabama Ass Kickers 17 X each leg IC, 17 squats OYO
The Thang: Mosey around back of Sammy’s Pub to McLeod and back up to Main St and Myrtle. We started to make our way up Myrtle by running to the second utility pole and the backward lunging back to the first pole and then doing a merkin. Then run to third utility pole and backward lunge back to second pole and perform two merkins. Continue to the end of Myrtle. Mid way up the hill at the dentist office we pit stopped into the parking lot and performed either 30 box jumps or 30 step ups on each leg on the retaining wall. A crowd pleaser after those backward lunges. Q misjudged how long backward lunges would take, so we finished the hill by running to the top.
At the top of the hill we crossed Central ave to parking lot of First Baptist church. There we circled up for a game of duck duck goose F3 style. All pax on your six and begin American hammers while first PAX circled the group. When he made his circle, next man up. Continue around the circle with dying cock roach, flutter kicks, peter parker, WW I, and LBC’s. Five burpee train penalty.
Mosey around corner to bottom of hill and Hill street and Oak street. Time for triple nickel. Five burpees at bottom of hill, and five diamond merkins at top, five repetitions. Another five burpee train penalty.
Mosey behind school for 11’s. with everyone’s favorite, curb squats and Mike Tysons. Grab some curb squat all the way down pop back up and feel some serious burn. Those were tough.
Head back to the Yank for pledge and to learn about our FNG.
Spent just a moment talking about how we don’t have to be perfect, we only need to try each day to be a little better than we were the day before. We will stumble, and sometimes we will fall, but we have our brothers there to help along the way. Most of all we serve a living God that can take any path we are on, or have followed in the past and bring us to the place He wants us to be.
Remember this week those out with illness and injury, and those that haven’t been seen in a while, reach out any time you can.