Fitness, Fellowship, Faith
It was a not frigid day at Ground Assault where 8 runners (including the learning not-be-late Alma Mater) and 3 ruckers headed into the gloom. The route went to Kevin Loftin Park. We finished strong and everyone was glad they posted. That’s how F3 works!
Announcements – Devotion after LifeLine starting Monday, Rice N Beans opportunity coming up
Prayer Requests – Seuss’ dad had surgery today, Ocho job search, PAX recovering, Jane Fonda house repair, John Mattox with Afib
Good crowd at Midoriyama this Tuesday afternoon and much better weather than last week. Started off with a few stretches then took a mosey up to the parking lots at the soccer field to do some work.
Started out with 10 to 1.
10 Dirty Hookups then run to middle island
10 IW Squats then run to opposite sidewalk
10 Big Boys then run back to start
Rinse and repeat down to 1, but take two laps around the parking lots after Round of 6 and Round of 1 are completed.
Next up was 5 minutes of mayhem.
5 PF Merkins, 5 Hammers, 5 Jump Squats, 5 In and Outs then run a lap.
Rinse and repeat until time.
I announced that the winner would receive a prize and it was neck and neck with Defib and Wiki all the way to end with Seuss close behind. Wiki edged out Defib on the sprint finish with Freight providing the play by play and encouragement (maybe discouragement if you’re Defib). Turns out the prize was nothing more than letting the winner and second place finisher pick the exercises for the last part of the workout. Kind of a let down, but it got the desired results.
5 Burpee’s and 5 Dying Cockroaches at each pole going back to the flag.
Finished up with 3 minutes of Mary.
Announcements
Pushing rocks challenge starts 2/1
Get up with Defib if you want to run Tobacco Road Relay
Termite needs 2 runners for V2V Relay
Winter Nationals at Folsom on 2/10 – all other AO’s closed
Rice and Beans 2/13
Half Pipe re-opens officially in February
Pray for Luke Newsome, Virus’ family, Huck, Bubba Sparxx, Ball Joint, Wojo’s dad
Remember that you don’t just post for yourself, be there for the man beside you.
YHC took us out.
I’m Broke
As of today those who are participating in the MABA challenge should be around 2,500 Burpees for the month.
Today we complete the required 100 burpees together.
The Thang
warm up
5 burpees per pole to the flag. 45
5 hillibilly squats, 10 shoulder taps, 15 mo rockin nght clubs, 20 calf raises,
take a lap x 4
back to the flag with 5 burpees per light, 90
We then did some ab work 20 each followed by you guessed it the last 10 burpees.
with a few minutes left we did some Iron Hulk.
It sucked but we finished together.
SYITG
Bedpan
We rucked Gastone’s Hill. Twice. With some dying cockroaches and other assorted prizes.
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