• Post Type:
  • When: 12/01/16
  • AO:
  • QIC: Billy Madison
  • FNG's:
  • PAX: Slaw, Huckleberry, Def Leopard (Respect), Blart, Freight, Lil Sweet, Oompa Loompa (Respect), Edison, Ash Pond, Swimmer (FNG)

Since we make a habit of leaving our home and family so often to go hang out with the men of F3 – why not make it sound like we’re doing what our wives all probably think we’re doing anyways? Time for some golf and a 6 pack with the boys!

 

With that theme in mind, all 11 pax grabbed a frisbee disc and prepared for some cardio and core work to build our 6 pack stomachs!

Warmup:

SSH x 20 ic

The Thang:

5 Frisbee Golf “Holes” – pair up and stagger start at each hole

While disc is in the air, you sprint. After it hits the ground you must lunge to the disc where it lays.

Hole 1 = 10x the # of throws, Mericans!

Hole 2 = 10x the # of throws, WWII Sit ups

Hole 3 = 10x # of throws, Burpees

Hole 4 = 10x # of throws, CDDs (aka “Def Lepups”)

Hole 5 = 10x # of throws, Mountain Climbers

Onto the “19th Hole Clubhouse” for a 6 pack! (Time for cardio and core work!)

  • “Billy Bad Arses” (yes, I created and named my own new exercise) = 5 Pullups, suicide sprint to end of parking lot, 20 Mericans x rinse and repeat 3 times
    • (was going to be for every stroke over par but we semi-omaha’ed due to time and possible merlot-splashing-chatter)
  • LBCs x 30 ic
  • Flutter Kicks x 20 ic
  • American Hammers x 50 sc

COT:

Blessed to share a message on my heart = life is a symphony of highs and lows. To enjoy and appreciate the “highs” you must have endured “lows” for perspective. The best meal, shower, sleep I’ve had in years all took place the day after the CSAUP. How often we take for granted the simple ability to breath until we get congested with a head cold. My appreciation for family is at a “high” after enduring the “low” of a year in the hospital with countless chemo sessions and surgeries while my wife battled cancer.

Thank the Lord for your many blessings and remember that if things are “going well” all the time, you will never appreciate them as much.

The Pledge, Announcements, Prayers then named our FNG, “Swimmer” (He works at Siemens and has 5 kids so we were VERY NICE to him.) 🙂

Welcome Swimmer and thanks to the rest of this incredible group of men. I’m extremely grateful to join you every week and especially to call you my friends.

Aye!