• Post Type:
  • When: 1/17/17
  • AO:
  • QIC: BLART
  • FNG's:
  • PAX: Billy Madison ,Slaw,Floppy disk, Little Sweet, Swimmer, Oompa Loompa (respect),Def Leppard, Gerber, Pockets, Blart (QIC)10 men

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