The Immortal 30 Launch Week 3

6 Pax came to Immortal Station this morning. There was snow, and a little ice on the ground, but mostly it was just wet pavement. Temperature was around 30-32 degrees with just the slightest hint of a breeze. OK, so actually it was a little windy. Cheeks and Deep Dish teamed up for 3rd F Q on week 3 of our launch cycle
PRAYER- Cheeks
Warmup- Cheeks

SSH X 40 IC
LBAC X 10 IC (F/R)
SLOW JUMP SQUAT X 15 IC
TTT X 10 IC

The Thang- Deep Dish

This was version 2.0 of the workout we hope to make a recurring Immortal Station workout- The Immortal 30. Version 1.0 was tested about a month ago, and it was tweaked to add to the fun (or lessen the fun based on your idea of “fun”)

Do Exercises in order with following exceptions- number 29 and number 30: 1. Whenever coupons are available, you can go do your Farmer Carry down and back between cones and then return to exercise sequence 2. Whenever ropes are available, you can go do your 30-second battle rope waves and then return to exercise sequence
The Immortal 30- Jonesborough
1	Merkins	x30
2	Squats	x30
3	LBCs	x30
4	Supine Coupon Tricep Ext	x30
5	Carolina Dry Docks	x30
	Bridge lap then 6 Burpees
6	KB Swings	x30
7	Curls	x30
8	Forward Lunges	x30 (R/L=1)
9	Reverse Crunch	x30
10	Supermans	x30 (2ct hold=1)
	Bridge lap then 6 Burpees
11	Overhead Press	x30
12	Reverse Lunges	x30 (R/L=1)
13	Jump Squats	X30
14	Peter Parker	x30 (R/L=1)
15	Block/Bag Bent-over Rows	x30
	Bridge lap then 6 Burpees
16	Side Lunges	x30 (R/L=1)
17	American Hammers	x30 (4ct=1)
18	Bear Crawl	30 yards down/30 yards back
19	Supine Coupon Press	x30
20	Flutter Kick	x30 (4ct=1)
	Bridge lap then 6 Burpees
21	Decline Merkins	x30
22	Heel Raises at curb	x30
23	Skater Hops	x30 (R/L=1)
24	Mountain Climbers	x30 (4ct=1)
25	Plank	30 seconds
	Bridge lap then 6 Burpees
26	High Knees	x30 (R/L=1)
27	Incline Merkins	x30
28	Burpees	x30


29	Battle Rope- alt waves	30 seconds
30	Farmer’s Carry 2 blocks	30 yards down/30 yards back

If you complete the list, rinse and repeat from the top until time is called

There was no rinsing and repeating today. Some of us finished just in the nick of time. Others finished with a little “overtime” period.

Mary: UMMM…….NO! No time

Count-o-rama/Name-o-rama

Announcement –None today. So I will add this– Keep working on getting guys out- both old and new

PRAYER-Cheeks

Moleskin- Cheeks

Faith is about believing in something greater than yourself. For many in this area, Jesus Christ is in whom we put our faith, however; if that is not your faith, we encourage you to continue your pursuit in F3 and live a life of faith/belief. The struggle of every man’s life is trusting in his own actions and believing through his own strengths that he will conquer the world alone. Faith alone humbles a man to recognize that Life is more about others than himself. Therefore, acceptance of the F3 values does not make you a faith-filled individual, but it will challenge you to think more deeply and look to your fellowman for help. It will also give you an opportunity to believe in something greater than yourself. The Faith value of F3 is lived out in the way we love each other. Love is a sacrifice and we must sacrifice our individual goals to help our brother. As we sacrifice for each other, your faith will build me and my faith will build you. As we grow in our Fitness and Fellowship, Faith will be a natural occurrence and part of our journey together. As GK Chesterton, “A dead thing can go with the stream, but only a living thing can go against it.”

We want you to recognize that what we do here at F3 is not typical or something that goes with the flow. We are a living organization of men planted to go against the normalcy of life and we want you to be a part and help us grow in our faith as we encourage you to believe is something bigger than yourself.

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