It was a crisp summer morning, not too hot, normal humidity, all around great day to put some work in. Field was nice and wet from the rains the night before.
COT/Prayer
Disclaimer
Warm-up:
TTT X10
Windmill (Abe Vigoda) X 10
Imperial Walkers X 15
LBAC (F) X 15 – LBAC (R) X 15 – Chinook X 15
Merkins (IC) X 10 = 20 (for those doing the challenge)
LBCs X 15
Flutter Kicks X 15
1 Capri (Ponzi) Lap
The Thang:
Circuit 1:
Merkins X 10
Kettlebell Swings X 20
LBCs X 25
Curls X 30
R&R for about 8 minutes
Circuit 2:
Merkins X 10
Big Boy Sit-ups X20
Squats X 25
Curls X 30
R&R for about 8 minutes
Circuit 3:
Merkins X 10
Lunges X 20
Flutter Kicks X 25
Curls X 30
R&R for about 8 minutes
Circuit 4:
Merkins X 10
Monkey Humpers X 20
American Hammers X 25
Curls X 30
R&R for about 8 minutes
Most Pax completed 2-3 of each above
Mary:
Hillbilly Walkers
Shoulder Pretzels
Boat/Canoe
Merkins (IC) X 10 = 20 if you’re doing the challenge
Countorama
Namorama
3 FNGs
Steve Lane – Hiker/pharmacist/hormone replacement compounder = Welcome to Hotflash
Brett Lane – Recent HS grad, going to MTSU in the fall on ROTC scholarship. Overdue for a haircut = Welcome to Annie
Ben Lane – Recent HS grad, going to ETSU in the fall for computer science = Welcome to Worm
Prayer
Moleskin – 21 guys showed up to put in some work. If F3 had not have met, I would wager about 10 guys, maybe less, would have gotten out of bed and done the same thing on their own. Its a privilege to be able to be part of this group. I’ve missed a few posts lately due to nagging injury and getting out to post is a reminder of what a blessing it is to be able to get out of bed, to be able to stand up in the morning on your own 2 feet, to be able to walk without assistance, and to be able to come out and work hard. We take a lot for granted but life is fleeting. Like a vapor, like a flower that withers. Let us not forget to put priority on the things that matter for eternity and be grateful for the small pleasures each day brings upon this Earth.
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