Fitness, Fellowship, Faith

Day: November 6, 2020

Today is year 49


Warm up: 4 burpees, 9 Merkins, 4 Burpees, 9 LBC, 4 Burpees, 9 Flutter kicks

Mosey to parking deck by way of 321 to Franklin

Partner up: partner 1 said exercise while partner 2 runs the stairs

449 LBC

349 Flutter kicks

249 dying cockroachs

149 American Hammers

49 Merkins ( going for form)

Mosey down Franklin, left on Broad St, and left on Main.

Start at 1st  light pole on the left stopping at every 4th pole for 9 merkins – continue this all the way to 321 North

Mosey back down Main to the light at S Street.

From South St to the steps of the Pavilion do LLB (Lunge, Lunge, Burpee )

Circle up for the last minute for 49 flutters in cadence

Announcements: PT test on the 14th, F3 10 Anniversary coming up in Jan.

Prayer request: many request – Our Nation, people sick, and grieving for lost love ones.

Prayed us out


Thanks for allowing me to lead and until next time


EZ out!!

Hudson Fryer Tribute Beatdown

6 showed up for Husdon Fryer Tribute Beatdown.

The Thang:

8 Hand Release Burpee’s

21 Upright Rows

4 Dan Taylor’s

19 Spiderman Merkins

15 Outlaws

14 No Surrenders

418 Meter run after every set. Which is basically a 1/4 mile or .25.

x5 Sets

The Moleskin:

Hudson Fryer passed on October 3rd, 2020. His dad is a member of the Northwest Arkansas Pax. The Pax developed this workout in his honor.

The numbers above are the letter of the alphabet and spell his name. 4/18 was his birthday and is how the came up with the 418 meters.

It was a hard beatdown and we prayed for Nomad and his family.

Gastone Out.

The Thang

9 Men showed for a Friday morning bootcamp at Downtown.

The Thang:

Don’t remember everything because I am behind on backblasts.

But, we did arms pretty heavy. Then we followed up with some legs and ended with some Mary.

We did a pledge.

We took it out in prayer.

Gastone Out.

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