YHC woke up again before 0500 and slowly fought back those dastardly covers in the fartsack. He had been doing some research the night before looking for a few newer exercises to try out with the pax, it almost appeared like he was studying. Studying isn’t fun…or is it? Well it is when you’re studying things to help yourself and other get better and be better. Unfortunately some of things YHC found were squats, another form of squats, a different type of squat, another variation of a squat, and you guessed right…a modified squat.
Weather: 35° but things warmed up soon enough as we got moving
The Thang:
Intro, disclaimer
COP
Imperial walkers x 20 IC
Straight arm jacks x 20 IC
Windmill x 10 IC
TTT x 10 IC
Merkins x 20 IC
Mosey to wall
Squats x 20 IC
Single leg bench squat x 20 each leg OYO
Mosey down hill
Wide-stance squats x 20 IC
Close-stance squats x 20 IC
Mosey up hill
Dips x 20 4-count OYO
Body weight triceps extension x 20
Mosey to helipad
Burpees x 20 OYO
Ankle lock sit-ups x 20
Mosey to exercise pad
Wall climbers x 10 OYO
Prisoner squat x 20 IC
Mosey to hill by the quad
Incline merkins x 20 OYO
Burpees x 10 OYO
Mosey back to flag
Plank for final minute
COT
Beau English – broke foot in June, went to USC, pole vaulter – Big Stick
Jeff Burgey – Farm Bureau agent, from Buffalo, recovering from bronchitis – Wheezie
George Sorensen – works at Gilbert Middle, does maintenance, from Michigan – Harbaugh
Announcements
GoRun 5k on Feb 7
Make my day 5k/12k Feb 14
GORUCK Light Custom F3/FiA May
Prayer Requests
Big Sticks father had a stroke, at Providence (John English)
No Helps family friends, Jessica Eshaak (formerly Carnaggio) Tony Eshaak, owner of Roma’s House of Pizza in Prosperity suffered severe 2nd degree burns on face and 3rd degree burns on arms and fingers while catering an event
Friends of No Helps, Audra Ebo (believe she is 8-9 years old) diagnosed with cancer, believe it to be neuroblastoma. Has been in the hospital since New Years Eve, doctors believe the cancer has spread some already.
Devo
YHC shared his story with the #Crypt pax, not so they would know more about him but so they would know the difference that F3 makes. After receiving a medical discharge from the Marine Corps, YHC felt lost due to losing the active presence of that brotherhood. Slowly go out of shape, started slipping toward depression. Beginning of 2014, got back into shape and dropped 55lbs but could tell something was still missing. Gave into the EH from Clipboard and came out to an F3 workout (April 12, 2014) and has been hooked ever since then. Regained the brotherhood, and found that there is strength in numbers and a willingness to help no matter what the cause within F3. Inspired YHC to get baptized shortly after joining F3 and has continued to be a blessing on his life. The inspiration that comes from the amazing men, amazing leaders, and amazing followers of Christ in this group is…well YHC can not even put it into words because no words seem to do it justice. From the bottom of my heart I thank you all for everything that the brothers of F3 have done to restore my faith and bring me back from the brink of depression.
Awesome testimony, brother. Thanks for sharing.
Never gets old hearing that story brother!! Good stuff.
Thanks all! I figured I would share it with the Crypt pax, encouragement to continue to EH guys.