Author: Breaker Breaker (Page 7 of 18)

F3 at The Storm
October 4, 2022, 5:30am
46 degrees

Warm up
Side straddle hops
Imperial walker
Merkin
downward dog
Lunge twist stretch

run around parking lot
Gratitude merkins – no repeats
Sally abs – leg raises, open close, flutters
3min 23 seconds

Run to bottom entrance & back
20 Bobby Hurley at speed bump
Sprint to next speed bump
5 burpees
Sprint to next speed bump
20 Bobby Hurley
Run to baseball field

3 sets of the following, 10 on 4 count
High knees & Ts
merkins
Mountain climbers
Flutters

Run around parking lot to side of school
backwards bear crawl up hill
5 burpees

Run behind school to roundabout
20 Bobby Hurley

Run to bench side of school
One foot on concrete pillar or bench for
Single leg lunge squats 20 each leg
Decline merkins 20
Single leg lunge squats 15 each leg
Decline merkins 20
Single leg lunge squats 10each leg
Decline merkins 20

5 burpees for the train

Run to start
1.85 total miles

The Pledge

COT

Announcements

Prayer Request

Bouquet closed in prayer

We had 4 runners this morning and we ran. Then we had QSource – Contentment

The Pledge

COT

Announcements

Prayer Request

YHC closed us in prayer

Over and out,

Breaker

Wow! 5 years with F3 and what a lot of fun it has been.

No FNGs – brief disclaimer

Warmup

The Thang

Mosey to American Legion parking lot

The Pledge

21 Merkins

Mosey to cemetery

Lunge walk around circle

At next circle – Zombie Walks

Mosey to bottom of hill

Triple Nickel

CDDs at bottom

Squats at top

Start mosey back to shovel flag

Stop at Four Squares Church parking lot

• 25 I/C American Hammers
• 25 I/C Flutters
• 25 I/C LBCs

Finish up at shovel flag for COT

Announcements

Prayer request

YHC closed in prayer

Thank you men for the opportunity to lead and to F3 Gastonia for helping me become a better man, physically and a better husband, father, and F3 Brother!

Over and out!

Breaker Breaker

Bubba Sparxx was out of town this week and was looking someone to take the Q. After a few post on Slack and no one would step up, YHC said yes. The plan was to head to Folsom Thursday morning to knock out week 0 of IPC, but why not take it to the Goat and that is what I did.

Its 5:30 am and time to get to work.

No FNG’s, so a brief disclaimer and onto the warmup and then the IPC

Format:

• Complete the workout for time
• Measure out 100 feet in a straight line
• A standard Coupon is needed for this workout

The Thang

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

Brenton – 3 rounds:

1. 100 foot bearcrawl out
2. 100 foot burpee broad jump back
   • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

The Pledge

COT

Announcements

Prayer Request

YHC closed us out in prayer,

Over and out!

Breaker Breaker

Disclaimer

The Pledge

Warm-up

The Thang:

Mosey down to baseball fields to the concessions & bathrooms.

Seven rounds with a run to end of sidewalk between each round

• Merkins x 7
• Squats x 7
• Big Boys x 7
• Burpees x 7
• Lunges x 7 per leg
• Dips x 7

Almost time, so quick mosey back to shovel flag.

COT

Announcements

Prayer requests

YHC closed us in prayer

As always, thank you men for allowing me to lead you this morning!

Over and out,

Breaker Breaker

Completed warmup with The Yank Bootcampers and then split off.

The Thang

Min 1 – 3x burpees, 3 merkins, 3 squats

Min 2 – 4 reps

Min 3 – 5 reps

Min 4 – 6 reps

Min 5 – 7 reps

Min 6 – 8 reps

Min 7 – 9 reps

Min 8 – 10 reps

Min 9 – 9 reps

Min 10 – 8 reps

Min 11 – 7 reps

Min 12 – 6 reps

Min 13 – 5 reps

Min 14 – 4 reps

Min 15 – 3 reps

Three rounds

Dumbells – 12 hammer curls

Coupon – 10 O/H Presses

Coupon x 10 Thrusters

small kB10 Romanian Dead Lifts (5 per side)

Coupon x 12 bent over rows

Large KB x 15 Swings

Sandbag – 12 deadlifts

Small coupon X 15 squats

20 flutter kicks (count 1 leg)

15  Big Boys

15 Hand release Merkins

Lunge walk to fence and back

Wall sits

Fellowship Mosey to COT

It’s 5:30am and time to get to work!

Warmup

SSH x 25

Don Qs x 12 I/C

Hillbillies x 12 I/C

Nolan Ryan’s

Stretch

The Thang

Mosey to baseball field

• 50 ssh oyo
• 40 flutterkicks oyo (count right leg)
• 30 shoulder taps (count right side)
• 20 Merkins
• 10 burpees

Rinse and repeat 3x

Mosey to school

• 40 Merkins
• 50 step-ups (total)
• 80 LBCs
• 50 step ups
• 40 merkins

Grab some wall

60 sec wall sits – o/h presses

Dirty hook ups x 12

Hip Slappers x 10 I/c

Mosey back to shovel flag

COT

Announcements

Prayer Request

Special Announcement

Pilgrim’s Progress has served as Site Q for well over a year. He was always there early with shovel flag and greeted PAX as they were coming in.  Now it’s time for a change. YHC was site Q over 3years ago at the The Storm and excited to to over the reins again. Thanks to Pilgrim for his leadership!

Breaker Breaker

Some rucked, some ran.

The Pledge

COT

Announcements

Prayer Request

This morning’s devotional

Change Requires Learning The Truth

You will never change the things in your life that you know are defective unless you learn the truth. Change requires learning the truth.

You’re not going to be free until you know the truth. The secret to personal change is not a pill, program, or process. It’s not therapy, a book, or a seminar. It’s not positive thinking or psychology. The proof of personal change is found in the truth. You have to know and face the truth about yourself, God, and your relationships before you can change.

Behind every self-defeating behavior in your life is a lie you’re believing. If you’re deeply in debt right now, it’s because you believed some lies. You thought, “I can just keep charging it forever and get away with it.” Oh really? “I have to have this house.” Oh really? Do you really have to have it? Is it true? Can you prove it?

We lie to ourselves all the time. But you have to know and face the truth if you’re going to change.

Jesus said the truth will set you free. But first it makes you miserable! It makes you miserable as long as you deny it. The moment that you are honest with the truth about you and everything else in life, then it starts to set you free.

Who is the truth? Jesus said, “I am the truth.” Not “I have it.” Not “I point the way.” Not “I teach it.” He said, “I’m it. I am the truth.”

You can trust his Word. His Word is the Bible.

The Bible is good for four things: “All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work” (2 Timothy 3:16-17 NIV).

The Bible is like a path. It shows us where to walk and how to stay on the path. It shows us when we get off the path and how to get back on the path. When you use God’s Word to show you where and how you should walk, it will give you the instruction and knowledge you need to change your life.

YHC closed in prayer

Over and out,

Breaker Breaker!

Looks like we might get some rain for the bootcamp.

It’s 5:30am and time to get to work! We had three that went out running for that time of year, marathon season.

Warm-up

Mosey to Four Corners Church parking lot; 5 burpees, 10 merkins, 10 squats. Now it starts to rain…fortunately not too hard.

Mosey to American Legion for the Pledge and 21 merkin salute.

Start a mosey back towards Eagle Park, stop at entrance to school for some exercises; 5 burpees, 10 merkins, 10 squats

Mosey to lower Assembly St in Eagle Park. At the water fountain, 10 step-ups per leg, run up hill to Lexington St for 10 merkins, rinse and repeat until YHC calls time…..After four laps, time to head back to shovel flag.

Runners met up with group and finished up with 5 burpees and some mary.

COT

Announcements

Prayer Request

YHC closed out with prayer

That was a tough workout and work was put in by all PAX. As always, thanks for allowing me to lead you this morning!

Over and out,

Breaker Breaker!

5:30am and time to get to work!

Disclaimer – No FNG so it was brief

Warm-up

The Thang:

Three Circuits of 11s w/o any running

Circuit 1

• 10 Merkins
• 1 Deadlift w/KB
• 9 Merkins
• 2 Deadlift w/KB
• and so on until
• 1 Merkin
• 10 Deadlift w/KB

Circuit 2

• 10 Squats
• 1 KB Row (per side)
• 9 Squats
• 2 KB Row (per side)
• and so on until
• 1 squat
• 10 KB Row (per side)

Circuit 3

• 10 Skaters
• 1 Plank Jack
• 9 Skaters
• 2 Plank Jack
• and so on until
• 1 Skaters
• 10 Plank Jacks

Five Rounds

• Curls x 10 w/KB
• O/H Presses x 12 w/KB
• Squats w/KB x 12
• Chest Press x 12 w/KB

• Step-ups
• Dips

COT

Announcements

Prayer Request

YHC closed in prayer.

Thanks Amigos for allowing me to lead this morning, as always, it was an honor!

Over and out,

Breaker Breaker!