10 men made it to midoriyama to push the rock this evening . I was excited and nervous all at the same time . It is always a great time to be out with my F3 brothers . Short disclaimer.. Well its 5:30 and time to roll ..
Warm up SSH 20 ic
SEAL JACKS 20 ic
LBC’Sx 20 ic
THE THANG
As an added bonus to tonight’s workout on every 1 we will do 10 merkins IC 5:31 5:41 5:51 …… you get it
Moseyed to playground for 8 pullups then 30 squats x3
then short mosey to hill behind field for 11’s LBC’S at top and Mike Tysons at bottom one of my faviorites
another short mosey to soccer field to do a little coupon work with half blocks.
heavy Freddies x 15
American hammers X 15
Squats X 20
Horizontal pass coupon to partner x 20 (thanks Freight for bringing those our way)
one more short mosey to turd shack for some shoulder work
hip slappers x 20
wall sits to recover ,with a little shoulder presses to keep the blood flowing to the shoulders
Back to flag for pledge and COT always a great part of our workout
22 merkins for vets
Announcements : Palmetto coming in march.
Prayer Request All those on IR , just some that came to mind,. DR Feelgood, Sledge omatic, Spud, and many others . Hope to see you guys back soon.
As always it truly is an honor to push the rock with you guys . I am always amazed at how much I get from F3 and not only the workout. I think if you are reading this BB then you have probably been to a few workouts and it is probably time for you to Q. If I can you can…..
the one’s in our workout were for our one true purpose to Glorify GOD and F3 only makes that easer for me.
1 Corinthians 10:31
Whether therefore ye eat, or drink or whatsoever ye do ,do all to the glory of GOD.
Out with prayer