• Post Type:
  • When: 04/08/2019
  • AO:
  • QIC: Timeframe
  • FNG's:
  • PAX: Turtleman, D-Fib, Watts Up, Dry Rub, Island, Linus, Peddle, Timeframe

8 HIM’s showed on this warm dry spring morning to start the week off with the right way.  It was good to see everyone this morning as is always the case.

After a few good mornings and hos do ya do’s, 5:30 was upon us and it was time to get busy.

Pledge

Disclaimer

Warmup:

SSH x 10

Merkins x 10

Squats x 10

Rinse and repeat

Mosey down Riverwood Pkwy to Caromont Health building rear parking lot.

Continue Warmup:

Everyone make a circle and on your 6 for LBC’s while each PAX one at a time high knees around circle.

Over wall and up to front parking lot of old HT\Lowe’s building.

The Thang:

9 parking spaces had exercises and a count written in chalk.  The instruction is to complete said count of said exercise, mosey and touch building approximately 250′ down a slight hill, and continue to next exercise.

  1.  Merkins x 20
  2. Squats x 20
  3. Bobby Hurleys x 10
  4. 30 count plank
  5. CDD’s x 15
  6. LBC’s x 50
  7. Calf raises x 30
  8. Burpee’s x 5
  9. 30 count plank

The PAX made it thru roughly twice.

AB work:

Double count LBC’s IC double count x 20

Oblique crunches each side x 10 double count

10 single count Heels to Heaven

10 single count Big Boy Sit Ups.

Mosey back to start.

And Time!

This was not an easy workout.  Everyone pushed hard and did a great job. Great HIMs all this morning and can’t think of a better way to start the day/week. There was lots of sweat and camaraderie.  Good times!

It’s great to see Dry Rub pushing hard.  He is coming along quickly and I have no doubt that he will be a beast and see the positive effects of F3 in all areas of his life in the near future.

As is always, the honor is all mine to be whatever small part of such an outstanding group.  I can’t tell you all the ways the my family and myself have benefitted from F3.  Thank you to all PAX for support and encouragement.  I continue to be inspired and am benefitting daily.

AYE!!!!!!!!!!!

Timeframe

Prayers:

EZ Rider’s Son

Gastone’s Father

Spiderman’s Daughter

Announcements:

Community Run this Saturday

Mt. Mitchell May 5.  See Gastone.