CONDITIONS: 66 Degrees, 90% Humidity
DISCLAIMER BY YHC
THE THANG:
MOSEY TO FIELD COP:
5-SSH IC
GET ON THE GROUND – TODAY “RECOVER” MEANS STAY ON THE GROUND!
GETTING ELBOWS AND KNEES READY FOR ALL THAT LOW CRAWLING THRU THE MUD!
30-LBC’S-IC
30-SITTING ARM CIRCLES-IC
30-FLUTTER KICKS-IC
30-HAND CLAPS-IC
30-BICYCLES-IC
30-PROTRACTORS-IC
PLANKS – 1 MINUTE – HIGH/LOW ALT
GROUND MOSEY TO HILL: ALTERNATE
BEAR CRAWLS
LOW CRAWLS
LOW CRAWLS RIGHT HAND BEHIND BACK (THIS WAS AWESOME!)
RINSE AND REPEAT UNTIL HILL
10-RELEASE MERKINS–IC
JACOBS LADDER: 10,9,8,7,6,5
BEAR CRAWL UP HILL
10-RELEASE MERKINS
LOW CRAWL DOWN HILL
10-PLANK JACKS
BEAR CRAWL/LOWCRAWL UNTIL ALL ARE DONE
BEAR CRAWL MOSEY TO FIELD
30-LBC’S-IC
10-SPIDER-MERKINS-IC
30-FLUTTER KICKS-IC
15-CAROLINA DRY-DOCKS
20-MOUNTAIN CLIMBERS-IC
30-SCISSOR LEG LIFTS – BOTH SIDES
15-AMERICAN HAMMERS (WE’RE AMERICANS!)
MOSEY ON SIDEWALK TOWARDS SHELTER
ON THE WAY STOP AND DO:
20-SSH
20-IMPERIAL WALKERS
15-THRU THE TUNNEL
MUMBLE CHATTER WAS SPECTACULAR. MANY GOOD “NAMES” FOR SIDEWAYS LEG LIFTS OR JANE FONDAS. SEVERAL PAX HAD DISTURBINGLY GOOD FORM. ONE ARMED LOW CRAWLS ARE A GREAT WORK OUT FOR THE BODY (ESPECIALLY FACIAL MUSCLES) AND ARE FUN TO WATCH. THE PAX LOOKED LIKE ZOMBIES CRAWLING OUT OF THE ZOOM. THE GROANING ADDED DRAMATIC EFFECT. YHC HAD AN AWESOME TIME TODAY. THE PAX WORKED HARD. EVERYONE KEEP UP THE GOOD WORK.
COUNT-A-RAMA
NAME-A-RAMA
NO FNG’S – GET OUT THERE AND EH SOMEONE. STOP THE SADCLOWN EPIDEMIC!
ANNOUNCEMENTS:
*MUD RUN COMING UP SOON ON OCTOBER 4TH – BE READY
*MUD RUN WORKOUT AT BATTLE THIS WEEKEND IN COLUMBIA.
*ANYONE NEEDING TO ORDER F3 MUDRUN SHIRTS, COMPRESSION SOCKS (HIGHLY RECOMMENDED), ETC. GIVE GRAVEDIGGER A SHOUT. COMBINED ORDER SAVES ON SHIPPING COST WHICH CAN BE USED TO BUY BEVERAGES!
*HC FOR THE GORUCK – A FEW MORE HC’S NEEDED TO REACH 100.
*GORUCK SIM ON OCT. 11, HC FOR THIS HERE http://f3nation.com/2014/09/19/columbia-lake-murray-goruck-simulation/
*SOME PAX WILL BE DOING GORUCK PREP DD’S ON SATURDAY’S STARTING SOON. THIS WILL CONSIST OF RUCKIN AT HARBISON STATE FOREST. TWEETS WILL FOLLOW SOON. CONTACT FIELD GOAL OR MAYHEM.
*PRAISE REPORT THAT LORD WILLING WALKER WILL BE ABLE TO COME HOME SOON. STILL NEEDING MUCH PRAYER AS SEIZURES CONTINUE.
*PRAY FOR FIELD GOALS COUSIN JORDAN GRISHAM (21) BATTLING BRAIN CANCER. HAD TO BE PUT INTO MED. INDUCED COMA DUE TO SEIZURES. LET’S LIFT HIM AND HIS FAMILY UP IN PRAYER.
*REMEMBER BEARDED LADY AS HE HAS A VERY BUSY TIME ON THE ROAD FOR WORK.
BOM
DEVOTION BY YHC
Stay Alert!
Mark 13 32-36
“But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard! Be alert! You do not know when that time will come. It’s like a man going away: He leaves his house and puts his servants in charge, each with their assigned task, and tells the one at the door to keep watch. “Therefore keep watch because you do not know when the owner of the house will come back—whether in the evening, or at midnight, or when the rooster crows, or at dawn. If he comes suddenly, do not let him find you sleeping. What I say to you, I say to everyone: ‘Watch!’”
We’re living in crazy times. Also very busy times. Let’s encourage one another to keep our eyes on The Prize, be alert and Watch for our Lord!
Submitted for Malfunction Junction