July 4th Hangover – 7/8/19

What he said…

July 4th is a time for relaxing, cooking out, drinking beer and basically doing nothing. The problem is that it’s not free and like everything else in life there is a price to pay. That’s where a mid 70’s summer morning with 91% humidity comes into play. 23 PAX decided to start paying down that debt this morning. Welcome “Free Shoes” to the F3 brotherhood.

  • Side Straddle Hop Burpees (5 SSH, then 2 Burpees) – 25 & 10
  • Squats – 30
  • Mountain Climbers – 25
  • Shoulder Taps – 25
  • Monkey Humpers – 35
  • Plank Jacks – 25
  • Big Boy Sit Ups – 20
  • Dive Bombers – 15

Hands up mosey to Ash for some wall time…

  • Donkey Kicks – 10
  • People’s Chair – 10 (In cadence)
  • Donkey Kicks – 10
  • People’s Chair – 10 (In cadence)

Hands up Indian Run to the Patriot parking lot. Two man Doras…

  • Pax 1 – 25 Hand release Merkins (2x)
  • Pax 2 – Suicides (2x)
  • Pax 2 – 25 Hand release Merkins (2x)
  • Pax 1 – Suicides (2x)
  • Hold plank until all PAX are done
  • Pax 1 – 25 Monkey Humpers (2x)
  • Pax 2 – Suicides (2x)
  • Pax 2 – 25 Monkey Humpers (2x)
  • Pax 1 – Suicides (2x)
  • Hold Al Gore until all PAX are done

All PAX – 4 gassers then hands up mosey to the park…

  • Dips – 44
  • LBCs – 30 OYO
  • Dips – 44
  • LBCs – 30 OYO
  • Dips – 25
  • LBCs – 30 OYO

Hands up mosey around the park track then back to the Patriot parking lot…

  • Raise the Roof – 25
  • Imperial Walkers – 25

Grand finale with Mr. Jack Webb – 10

Name-a-roma, announcements, message, prayer then lead on 3. To do list, Monday – kick ass. Big green check.

Fishers of Men

I hate mornings, I love sleep, and I’m not too fond of groups of people. That’s what I use to tell myself. At least, until I was reluctantly introduced to F3.

I fought F3 every time it was mentioned to me, starting with this weird group of guys with painted faces in the parking lot of Oak Mountain after a mud run in 40 degree weather. I fought it from the same friend I ran with after he decided to give F3 a try. It’s the mornings. Those sweet, precious moments when you are dead asleep in a warm bed, hopefully next to a beautiful woman. I thought there was nothing better. But there is!

Now I find sleep to be the necessary ingredient needed to help me have the energy to get up in the Gloom of the morning to crawl, sweat, hurt and fellowship with my new found Brothers. That initial rise out of bed in the wee hours of the morning gets overshadowed by the excitement I find when I pull up to a parking lot filled with guys I love and respect.

So, now I find myself attempting what F3 lovingly refers to as a Headlock. But, unlike most workout groups, I don’t find myself looking for that guy that is already in shape and may want to save money with a free workout (which you do). I literally tell everyone. Because everyone needs to be part of something bigger than themselves. It is less of a workout group and more of a brotherhood. Matthew 4:19 states – Jesus said to them “Come, follow me, and I will show you how to be fishers of men” There are few places to put that message from God into practice better than F3. Don’t just invite people to F3. Tell them your story. What does F3 mean to you?

This isn’t Fight Club. The first 2 rules are NOT  “Don’t talk about F3”. Slumlord ends all of his emails with “ALWAYS BE HEADLOCKING”. So, lets do our part. We are 1,000 PAX strong. Imagine the impact we can have on our community if that number doubled or even tripled. Imagine the differences we can see in our 2.0s, our M’s that witness us attempting to better ourselves. You may not realize it, but it affects them too. Its like a spark igniting a flame. This world is in desperate need of Male leaders. I can’t imagine better leaders than men that have the discipline to do the hard thing in the gloom of the morning while also following God’s word.

Let’s go be Fishers of Men

 

The Pentagon 10/3/18

You want to get better?  Then show up and do the hard thing.  12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge.  The goal was to make sure folks kept moving with limited down time.  Who wants to stand around when there is work to be done?

Warm Up

  • Mountain Climbers – 25
  • Moroccan Night Club – 25
  • Plank Jacks – 25
  • Imperial Walkers – 25
  • LBCs – 30 (OYO)

The Pentagon

Five cones spaced 40 to 60 yards a part.

  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 2
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 4
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 5
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 2
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 4
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 5
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 2
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 4
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 5
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30

Totals

  • SSH – 300
  • Sumo Squats – 300
  • Merkins – 300

Sprint – 1,000 yards (end to end of Patriot Park)

Finale

  • Iron Hulks – 7
  • Superman

Circle up, Name o Rama, Announcements, Prayer and Lead on 3.