21 pax arrived in the gloom to take on the PT test and then partake in a beat down at the hands of YHC. YHC’s M has started working out again and while he sat back on the couch while she was doing an exercise he thought…”Hmmmm…that looks like a good exercise, I’m sure the pax would love it!”. This exercise is known as the Man-maker. As many know, YHC loves burpees, so naturally he would love another rendition of a burpee. The Man-maker can be done with or without weights, but as F3er’s we naturally do the harder thing to get better and be better.
So while holding two equal weights you start in the standing position w/ feet spread shoulder width. Squat down like you would with a burpee and then kick your feet back (the weights are on the ground, hands on top of them). Then you do a row with your left arm, then right arm, do a merkin, thrust feet forward and go up into a squat position, and then finally thrust up with the weight overhead. That is one rep. Easy right?
Weather: 47° w/ some pax dressed for more frigid conditions
The Thang:
Mosey to field to the left of entrance for COP
SSH x 20 IC
Windmill x 10 IC
TTT x 10 IC
LAC x 10 IC front and x 10 IC back
Count off 1’s and 2’s for PT test, 1’s pair up with the 2 to your right
1’s two minutes of merkins with 2’s counting, switch
1’s two minutes of sit-ups with 2’s counting, switch
PT Test results
Mosey to heli pad
Ski-abs x 20 IC
Burpees x 20 OYO
Mosey to field of dreams, grab bricks
Man-makers x 15
Curls for the gurls x 20 IC
Shoulder press x 20 IC
Front/side raises x 10 IC
Shoulder press x 20 IC
Hammer curls x 15 IC
Chest press x 20 IC
Butterfly’s x 20 Single Count
Mosey to flag, Mary
Plank thrusters x 25ish IC, mumble chatter was at epic levels hard to keep count and some pax were not used to thrusting that long
Flutter Kicks x 40 IC
Boneyard pax arrive to save the day
COT
Kevin Poston – from W. Cola, builder evangelist, builds churchs, raising kids to know the kingdom of God (preaching to the pax) architect?…Noah, Noah it is!
Announcements
GoRun 5k Feb 7 at White Knoll along with Convergence before
Make My Day 5k/12k at Harbison State Forest Feb 14
Lexington Race Against Hunger – Feb 28 5k/10k/1 mile fun run
MudRun coming up in April – Quisenberry QIC for F3 Nation and No Show QIC for Lexington Region
GORUCK Custom Light F3/FiA May 1st pre-blast here (Lights are easy!!!)
Distance rucking at the LM Dam on Sundays 0530 and RBHS on Mondays 0515
Prayer Requests
Catheters daughter getting tonsils taken out this morning
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Tony Eshak – suffered 2nd and 3rd degree burns on arms and face
Say What’s sister going in for surgery, pray for her and their family
Sebastian diagnosed with Leukemia Dec 24th, 3rd grader at Meadow Glen there is a funding page
Continued prayer for Walker
Prayer for Quisenberry’s friend who passed away unexpectedly – Trey Kannaday
Injured F3 brothers
BOM
Devo
Acts 20:35-38 In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’”
YHC completed his second GORUCK event this past weekend. The group split into three groups with his group taking on the hardest challenge of the event. YHC stressed that everyone that joined that group helped the team survive and make it through. Their decision to be part of that group helped relieve a burden from everyone else. Had any of the group decided to go to another group, it meant more “good livin” for everyone else. You never know what impact your decisions will have, doing the harder thing is not always a bad thing and the reward when finishing it feels that much better. Do the harder thing, continue to EH men around the community, you never know the difference that it will make in their life.