Sixteen faithful from Fairfield County, Winnsboro, Columbia and Irmo converged at 0700- undoubtedly leaving family in the sack- on a quiet and muggy Saturday knowing full well they would probably try some strange, contorted running routine that would have’em suckin wind or some merkin beatin that would last a whole lot longer than they’d plan it on their own. But there’s a bunch of Refuseniks in the Winnsboro PAX. They gritted through a tough one and wanted it that way. The stories were good. One has stopped smoking, one has found accountability, one has found a renewed reason to work out. Most have wives that still don’t get it but they’re not deterred. There’s a lot that can be said for the Winnsboro Pax and the expansion to Winnsboro and it’s all very good. Q School is taking place next Saturday and that will push them on. It’s a good place for any PAX to post out of the Columbia area to show support for this fledgling AO. It was an honor to spend some time with these new faces. They love F3. Imagine that.
Conditions: Muggy, 79 degrees.
Disclaimer: Don’t do anything that will keep you from working out tomorrow. Work hard.
Mosey out of parking lot and left onto Park St, high stepping and backwards mosey. Turn left onto West High St, run past the green pond and cut back through the park to the Round Lawn.
COP IC 4 CT Round Lawn
Merks, SSH, Flutters, Squats, LBCs, OHArmClaps, Dollies, LBACircles, Thur Tunnel
Mosey to Hill , Partner Up
Merkins Hill Relay
1st runs to Cone while 2nd Merks, then 2nd runs to Cone while 1st Merks, Repeat to Cone on Hill. Continue routine downhill. Flapjack. Mosey In Place Waiting on PAX. Then Begin…
Low Plank Hill Relay
While One partner runs hill and back, one partner is Low Planking. FlapJack.
RR w High Plank Relay
RR Above All of Above
Mosey on Six Along Fence
Mosey to Blocks/Brick, Count off in Teams of 4
10 Block Presses/Other PAXs Press Bricks/Pass Block Until All Have Block Pressed. RR 1x then a short mosey between sets 2 & 3 and finish w 4 set. Return Coupons. 40 Block Presses, 120 Brick Presses based upon my cal.
Mosey to Brick Wall for Leg Work OYO
20 Squats, 20 Lunges (10 per), 20 Ct People Chair, Climb Wall, 20 Step Ups/Leg, Jump down Wall. RR.
Low Plank on 6 w Arms Up/Down.
Moleskin: At this point for about 4 mins Smokie (Strut) spoke to the PAX on the benefits of F3 to him, how the First F gets us together but the Second and Third make us leaders, get us involved with important needs like Walker Phillips, The Mission and PAX accountability.
Mosey to Shovel Flag, Mary IC On Q & 4 Ct
Dying Cockroach, Dolly, Rosalitas, Freddie Mercuries, LBC, Flutters, Russian Twist.
Circle of Trust (COT)Count-O-Rama/Name-O-Rama/Announcements: The Mission, Next Wk’s Q School/Prayer Requests: Charleston Racial Terrorist Attack, Walker Phillips.
Moleskin: At this point Gun Smoke (Winnsboro) spoke about the benefits of F3 to him. How it provided a firmer foundation for his workouts. How it brought men together. He expressed thanks to one of the PAX for pushing the AO and he thanked God for F3. Also, at this point Pondo (Woodshed) testified to the strength of F3 bonding men and providing accountability.
BallOfMan (BOM): Pray for the families who lost their loved ones in Charleston and request for strength for our state. Pray for Walker Phillips family. Pray for us as men and leaders. Thanks for our health but pray that we can rejoice when we lose our health and accept that health is fleeting and not a “God Guarantee”.
Devotion: 1 Samuel 12:24 Saul (me) admits to Samuel (you as a good friend) that he has sinned and followed bad advice and feared people instead of following God’s advice and fearing God. Saul had the good sense to confide in Samuel just as we should find us someone to confide in and ofcourse ask God for forgiveness.