After a week of mobile AOs canvassing the Columbia community in response to the floods, we returned to the Brickpile for an opportunity to gather in the gloom and push our body, mind and spirit in the f3 WAY. The mumble chatter returned in the form of Robber and others, while your truly was simply trying to maintain cadence in the midst of fatigue…and, as is now customary with Q, the Pax incurred a fair dose of downPainment on the fly…
Conditions: Mild 60 degrees – perfect
The Thang: SSH X30 IC; Merkins X15 IC; LBC X25 IC; Squat X15 IC; Burpees X10
Endline to Midfield – 10 ea Merkins, BB sit-ups, Squats
Midfield to End – 15 ea Merkins, BB sit-ups, Squats
Rinse & Repeat
Lunge walk to midfield – mosey to Hollywood Squares
Step-up – 10 ea leg / Decline Merkins X10 / BB sit-ups X15 / Incline Merkins X10 / Decline Plank
Rinse & Repeat
Mosey to back parking – gasser to end of building
People’s Chair – 90 Sec. with Arms extended front & overhead
Block Party (be selective on the block you pick…)
Curls X20 IC / O’head Press X20 IC / Goblet Squat X20 IC
Rinse & Repeat X15 IC
Flutters X41 IC
Block Party X15 IC
Rinse & Repeat (#crowdpleaser)
Flutters X41 IC
COT & BOM: HBC (or OBC given the visor hang-up announcement) offered a personal testimony to the power of f3 in the midst of his parents experiencing damage to their home on Rickenbaker near “Ground Zero” – several echoed his comments that the men of f3 (whether participating through f3, church or other organization) provided a remarkable service to the community in the midst of devastation. We welcomed FNG Mr. Jinx, who arrived from Athens, GA as part of our National Guard to assist with community wide efforts post-flood. His service to Columbia and our nation is much appreciated! Prayers for those impacted. Devotion led by Roscoe.