Two are Better Than One…

THE SCENE

71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

THE THANG

COP – Led by Cap’n Crunch & Local PAX

SSH x25 IC

Cherry Pickers x10 IC

Diagonal Lunges x10 each leg IC

Dive Bombers x10 IC

Imperial Walkers x15 IC

Forward Baby Arm Circles x10 IC

Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch

Start at orange cones set up in the field.  The exercise consists of:

–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.

–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints

—  1st cone = 5 Burpees

—  2nd cone = 10 Burpees

—  3rd cone = 15 Burpees

–  Battle Buddy 2 then performs the series

Progression is 1 st cone, 2 nd cone, 3 rd cone, 2 nd cone, and 1 st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello

Starting at the bottom of amphitheater:

–  20 merkins, 5 box jumps to next landing

–  20 squats, 5 box jumps to next landing

–  20 merkins, 5 box jumps to next landing

–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch

This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.

–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips

–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins

–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice

Flutter Kicks x15 IC

Boat/Canoes IC

Crunch Frogs x15 IC

Captain Thors x5 IC

COT

Number off & Name-O-Rama

27 PAX including 3 FNGs

BOM

The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

MOLESKIN

When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.

Submitted by Cap’n Crunch