Quote of the Day: “Burpees really suck!” ~CZ~
10 PAX up at the crack of dawn for a hot and steamy beatdown. A little flashback the night before had YHC reminiscing about his VQ some 3 years ago. Today’s theme was no burpees but on a technicality “Broad Jump Burpees” are not just plain old “burpees” so let’s see if the PAX take notice…Disclaimer was given and we were off…
WARMUP
- SSH – X10 – IC
- MERKIN – X5 – IC
- IMPERIAL WALKER – X10 – IC
- MERKIN – X5 – IC
- SSS – X10 – IC
- MERKIN – X5 – IC
THA THANG
- MOSEY TO SUNLAKE ROUND A BOUT
- WHEELS ON THE BUS – BIG BOY SITUPS – 10, 9, 8….1
- MOSEY TO SUNLAKE BLVD
- BROAD JUMP BURPEES POLE 1 T0 2 THEN SPRINT TO POLE 3
- BEAR CRAWL POLE 3 TO 4 THEN SPRINT TO POLE 5
- FRANKENSTEIN WALK POLE 5 TO 6 THEN SPRINT TO POLE 7
- CRAB WALK POLE 7 TO 8 THEN SPRINT TO POLE 9
- WALKING LUNGES POLE 9 TO 10 THEN SPRINT TO POLE 11
- MOSEY TO NIGHTSHADE LN
- HOWLING MONKEYS – X3 ROUNDS – X5 PER PAX
- MOSEY BACK TO LLR BLVD
- INDIAN RUN BACK TO COURTS
- FLUTTERKICKS – X20 – IC
- J-LO’S – X10 – IC
BEATDOWN COMPLETE!
COT
- Special prayers for Belding and his family
- Prayers for all our PAX DR and or injured
MOLESKIN
This week has weighed heavily in YHC’s heart as well as all the hearts of our F3 brothers with the passing of one of our own. The part of this group, organization, brotherhood, cult or whatever you may wish to call it that is underestimated and seldom talked about is being there for your comrades, not just physically but mentally also. I know, as strong men and leaders in our community, that sometimes we take for granted the ability to get something off our chest or ask for help. Asking for help does not make you a weak person, in fact it is just the opposite, because it takes a very strong man to do so. Sometimes holding something inside (even something very small) can cause an overwhelming burden in life (trust me I have been there many times). WE AT F3 ARE BROTHERS…CONSIDER EACH OTHER FAMILY…AND ARE ALWAYS HERE FOR ANYONE THAT NEEDS IT…all you have to do is ask!
“The one who appears the strongest on the outside can often be the weakest on the inside.” ~ENDO~
- 1st F – SASQUATCH – This Saturday 6am at The Boneyard
- 2nd F – FAMILY PICNIC – This Sunday 11am-4pm at Lake Park