Fitness, Fellowship, Faith
We ran. Yes. That’s what the PAX did. We ran to Martha’s and back. Diablo Sambriches were spotted.
Before that, we said the pledge.
After that were announcements:
Annihilation was at Yank this past Sat. Will be at Gashouse in late August.
Sept 27 – Mt Mitchell hike
F3 10 year anniversary – Jan 2021 – see Breaker Breaker
and prayer requests:
Huckleberry
Allen Tate’s shoulder
Our country
SA’s daughter
Police, fire, and medic
Prayer to take us out.
Until next week…
Warm Up
10 hand release burpee
10 wolverine burpee
10 regular burpee
I likes Freights workout last Saturday so I done something similar so we went to the tennis courts!
Partner up for Dora
800 air press
600 flutters
400 mountain climbers
200 CDD
100 burpee
4 corners
5 burpees
10 merkins
20 hillbillies
40 squats
Stack each corner
Suicide burpee
Sprint 1 court down back 1 burpee
Sprint 2 courts down back 2 burpee
Etc..
End with 5 courts down back 5 burpee
20 merkins
20 LBC
20 Flutters
Prayer Request
SA, Stogie M Grandmother, Bedpan work, Phillips family, injuries, community, Round Up M
Thank you men for all your hard work and letting me lead once again!
Round Up
We had a good crowd, mostly rucked, did a few exercises, and solved some problems. The fellowship with rucking is unique. Come try it out whether you are in Dallas or GasHouse, give it a shot.
COT/prayers
Whoopee
I arrived right on time according to Sparky’s watch to see 4 other men stretching out and getting ready for a lil’ mosey around Dallas. It was really good to see Sarlacc out running with us today. He’s still relatively new to F3 but I have seen him running after Folsom on Saturdays and assume he’s running at other times as well. I also noticed him right on my heels Tuesday morning at Folsom. He’s getting after it!
Volt was not there.
Thang: We ran. Most guys did between 3 and 4 miles each and pushed on through the incredible humidity.
Prayer Requests: Sister Act and his family, Sparky’s nephew, Oompa’s back, our leaders including local, state, and federal government) – YHC took us out in prayer.
Moleskin: I have run more this year than ever before in my life. It’s been great to see progress but those nagging injuries started to pile up as well. In late June, I consciously cut back on the running a bit to let my sore ankle recover. 2 weeks or so later, I was feeling much better. However, with church commitments on Sunday, a desire to sleep on Mondays & Wednesdays, and too much heat for me to run at lunch, I found it hard to get back in the groove. I noticed I was finding all the excuses I needed to justify not getting back at it. Grabbing the Q this morning was good so it pushed me to get back out to run. If you don’t see me running (not bootcamp, running) at least once a week on Strava, call me out! I need it!!!
10 was the number at Midoriyama on Tuesday. No hero WOD today. Today I decided we would do several backyard burn style workouts. If you’re on Strava(if your not stay under your rock Patrick) you may have seen some of the backyard burn workouts I’ve been doing in between my regular posting days. They are usually short HIIT style workouts leaning more toward lifting something. I was inspired to start doing these by Pizza Man and the 27 WOD’s he does daily.
The Warmup:
Nope, get a block and let’s go. 3 PAX walked off. I think they went and done some yoga, partner stretches or something.
The Thang:
10 of each x 5 rounds
Thrusters, Tricep Dips, Weighted step ups
Next round
Kettle bell swings, Overhead press, Donkey kicks
Next round
Goblet squat, Hand release merkin, Wall jumps(taps)
Next round
Curls, Farmer Carry 40ish yds, High pulls
Next round
1 minute overhead hold, rest 1 minute for 5 rounds
Next round
Blockees, Mtn Climbers ic, WWI situps. We made it through a few rounds of this and called time.
COT:
Pledge
Announcements-Mt Mitchell 9/27 info coming, Def Leppard’s favorite band is ABBA
Prayer Request-Obviously Def Leppard(see announcements), Sister Act and family, Blart and family, several people with sickness and loss
Naked Moleskin:
I was reading a devotional and it is mentioned image if we lived a certain way and that got me to thinking(uh-oh). Imagine if we lived out a lot of things we imagine. We can. We like to say hindsight is 20/20 and that insinuates that the future is blind. While we may not know what all it holds we are not completely blind to it either. There are many things we know if we do it what the outcome will be. What if we eat healthy and exercise regularly? We will be healthier in the future. We know this! So what else? What if we pray daily, go to church regularly, get involved with our church, study, etc. I hope you get the point. Don’t put things off that you know the result of. Get after it!
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