Yesterday morning one of our own, one of our @F3Lexington brothers, was struck by a car while running with men across the river. He was taken quickly to the hospital and initially stabilized, physically, but reports indicated that his injuries were too great. By mid day the prognosis was dire. This morning we learned that our brother, faithful to his family, his F3 fellowship and to his Lord, had passed. F3 Cheech was known to cut out the sleeves of his shirts for F3 workouts and so, in his honor, so did we all. –@Fountainhead
Conditions: Soupy
The Thang:
BOM. Moment of silence and prayers for Cheech and family
COP:
- Merkins x10 IC
- Squats x15 IC
- Imperial walkers x20 IC
Get blocks, go to top of circus (#Cusack optional but always recommended)
Plankorama
Partner up for a block circus:
- P1 farmer’s carry blocks around circus track. P2 merkins x5 and then take over blocks from P1. Flapjack for 1 lap.
- Repeato with LBCs x5
- Repeato with squats x5
Lug blocks to the basketball court for a pyramid set:
- Curls x5
- Curls x5, shoulder press x10
- Curls x5, shoulder press x10, squats x15
- Curls x5, shoulder press x10, squats x15, BBSU x20
Put up blocks (actual #crowdpleaser)
Protractor straight into flutter kicks x16 IC (#crowdpleaser in the usual sense)
Mosey to the start of the covered section of sidewalk by the portables
- Bear crawl the covered section. Mosey around portables back to start
- Repeato with karaoke
- Repeato with karaoke other side
- Repeato with crab walk (or lunge walk if it works for you)
- Bonus round: Repeato with burpee broad jump
Jailbreak to COT
COT
Devo (mostly from YHC’s Stumble devo yesterday; updated in light of recent events):
Don’t waste time in the #EmotionalFartsack. Regrets, self-doubts and guilt get in the way of God’s plan for your life. You are exactly in the position he has put you in, equipped to do the work only you can do. As was just made clear, you are not promised another minute on the #BigBall and there is no time to waste being hindered by these things. Which, coincidentally, lines up pretty well thematically with all the time spent dragging blocks around in the workout.
Hebrews 12:1-2 “let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
BOM
Moleskine:
- This workout was mostly stolen from @Backdraft’s #snotwoggler at Dawn Strike over the weekend. YHC regrets there was no wall to jump over while doing a burpee ladder. #Respect
- Good to see @Foxhole back in action, along with a strong showing of Stumble regulars.
Announcements:
- Cookout with #TheMission, Friday, 6/30 at 5pm. Check with @Serena to see if you need to bring anything. Male 2.0 friendly.
- Something Else
- @Huffy is putting together a Ragnar team, ping him or @Kenny G to HC.
- Bulls Eye Half Marathon, 7/15 at 0530
- P200 signups are open (yes, already)
Pipeline out.