I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve… YHC figured that hey its July and the Gashouse Inaugural SpeedForNeed is at the https://www.mcadenville-christmastown.com/ct5-K.htm why not have Christmas again!

Pledge

Warmarama: courtesy of Brownstreak!

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs (was supposed to be 15 IC however Madden said that was too easy…39 IC)

8 Burpees

CDD’s (AKA Def Leppard Merkins) x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Cindy: also courtesy of Brownstreak!!!

 

(Modified)

5 rounds – alternating pull-up grips each round (regular, Chin Up, close grip, right/left hand different, left/right hand different)

Cindy= (5 pull-ups, 10 Merkins, 15 jump squats) Run a lap between each set around the tennis courts and back to playground ( thank you Madden for leading us back!)

Moleskin

Great work by all the PAX out there today!  It’s been far too long since YHC has posted at Folsom. YHC talked about courage and the fact that in order to have courage you must have fear! What are you doing to face your fears? How are you stepping up and out with courage to slay them. We are called to be men of courage and  we who trust and believe in Jesus are all warriors for His great Army. There is an unseen world men, and like it or not it is in war for the hearts and souls of the human race! What will you do today to face a fear, step up and lead your home, workplace, community, today!

COT

Announcements Advisory board meeting tomorrow night at Cavendish Brewery in Gastonia at 7:00, SpeedForNeed Gashouse race Sign up !!! to run or volunteer!!  Let ToolTime know his contact info is on the f3 App

Nameorama

Prayers –

Bob for healing and understanding as he deals with the diagnosis of Lung Cancer, T-Squares M and 2.0 for good pediatric cardiologist report and interview from Ashville station about their families loss, Slaw traveling over the next week,  Men of f 3 praises for them period.!,  And for courage to be the men God calls us to be.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time