24 pax gathered in the gloom for a good Saturday beatdown at the hands of YHC. He had thoughts the night before about a past burpee suicide ladder that the pax had climbed, and well to get better and be better you have to move on to the harder things sometimes. This came in the form of the 14-count body builder suicide ladder. Climbing this ladder wasn’t easy, but you’ll probably feel a sense of accomplishment once you reach the top…well maybe you’ll feel like spilling some Merlot too. Luckily this was followed up with a good light hearted plank thruster tabata session that got the pax laughing again…
Weather: 26° and a little crunchiness on the group
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 goal line
14 count bodybuilder suicide ladder
Sprint to 20, 2 14 count bodybuilders, sprint back to goal line
Sprint to 40, 4 14 count bodybuilders, sprint back to goal line
Sprint to 60, 6 14 count bodybuilders, sprint back to goal line
Sprint to 80, 8 14 count bodybuilders, sprint back to goal line
Sprint to 100, 10 14 count bodybuilders, sprint back to goal line
Plank thrusters tabata
Squat tabata
Line up on goal line
Squats x 20 4-count OYO, 100 yd sprint, wide squat x 20 4-count OYO, 100 yd sprint back
Close-stance squats x 20 4-count OYO, 100 yd sprint, prisoner squat squat x 20 4-count OYO, 100 yd sprint back
Burpees x 10, 100 yd sprint, Burpees x 10, 100 yd sprint back
Mosey to top of mezzanine
Dips x 20 4-count OYO
Body weight triceps extension x 20
Decline merkins x 20
Mosey to wall on field
Wall climbers x 10 OYO
Prisoner squat x 20 IC
Mary
Imperial Walkers x 30 IC
Flutter Kicks x 50 IC
Boat/Canoe x 10
Static Flutter Kicks
Slow Count Merkins x 10
COT
Kyle Lewis – works with GI Jane, just married, coaches baseball team, coached at UNC Pembroke, Coach TV show brought up – Dauber
Announcements
Go Run 5K and convergence at Snake Pit 2/7/15
Make My Day 5k/12k 2/14/15
GORUCK Light Custom F3/FiA May 1st (apparently Ranger isn’t ready for the Heavy yet, the Light’s just right for him)
Prayer Requests
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, started first round of treatment yesterday
Tony Eshak – suffered 2nd and 3rd degree burns on arms and face, has surgery today
Say What’s sister diagnosed with Cancer
Sebastian diagnosed with Leukemia Dec 24th, 3rd grader at Meadow Glen (in Catheters daughters class)
Walker took unassisted steps the other day, continue pray for him and Nail Pops family (If you need some inspiration/motivation/faith renewal see the video, be prepared for something to get in your eye)
Sunday run at the LM dam from 3-4, prayer for Madelyn (see Neckbrace for details)
Forest’s grandmother had stroke yesterday
Pray for recent FNG
Pray for injured F3 brothers
BOM
Devo
As our prayer request list grows it can become easy to start questioning ones faith. It’s times like these where one has to dig deep with their faith and continue to believe in the face of adversity and so many bad things happening. The faith and fellowship are the most important aspects of F3 to YHC and are things that we need to focus on. Continue to have faith and believe that good things will come through and God’s will…will be done.