Blackout Anniversary Q – 3 Years
Temp – 70’ish Degrees (Hot, Moist, Muggy, Humid)
INTRO/PRAYER
Warmups:
SSH – 10(IC)
TTT – 10(IC)
WINDMILL – 10(IC)
SQUATS – 10(IC)
LBAC – 10(IC) BOTH WAYS
The Thang:
Since it was my 3 Year anniversary I took 12 exercises to represent the 12 months in a year. Then multiplied them by 3 for the 3 years doing F3. That meant every exercise for 36 reps. The exercises were as follows. We put Burpees on a December layaway program and did them in 3 installments of 12.
BURPEES – 12(OYO) 1,2,3,4….
SSH – 36(OYO) 1,2,3 – 1….
MERKINS – 36(OYO) 1,2,3,4….
JUMP SQUATS – 36(OYO) 1,2,3,4….
SIT UPS – 36(OYO) 1,2,3,4….
STEP UPS – 36(OYO) ALT LEG
V UPS – 36(OYO) 1,2,3,4….
BURPEES – 12(OYO) 1,2,3,4,….
MONKEY HUMPERS – 36(OYO) 1,2,3,4….
FLUTTERKICKS – 36(OYO) 1,2,3 -1….
SQUATS – 36 (OYO) 1,2,3,4…..
MOUNTAIN CLIMBER – 36(OYO) EACH LEG
LUNGES – 36(OYO) ALT LEG
BURPEES – 12(OYO) 1,2,3,4….
COT
ANNOUNCEMENTS:
- “Whiskers for Wheels” Speed for Need Racing a Wheelchairs in Charlotte is the selected charity and Thumbs Up is the Q for this effort.
- 10/21 Capital Ruck Tour
- 10/28 Leo’s Pride 5K
- 11/11 John Flanagan Memorial 10K
- 11/18 Hairy Bison 15K/30K
- 12/15 F3/FiA Christmas Party
- 1/6 Harbison 50K aka #KenDollandSonFunRun
PRAYER REQUESTS –
BIONIC – PRAY FOR BOYD & CHRISTY BURKETT (CO-WORKER OF BIONIC) LIVER FAILURE MATCH FOR TRANSPLANT NOT GOING TO WORK
CHUM – SON AT SCHOOL – PRAY FOR WISDOM /GUIDANCE TO MAKE GOOD DECISIONS
MOLDY – UNSPOKEN PRAYER FOR DAUGHTER (SIDNEY)
Moleskin:
It was the “Q”‘s 3 year anniversary on 10/4. It’s been a long time since that day. A lot of red pills have been swallowed, and spit out since then. I remember that first morning well. No Help was Q’ing that day @ Graveyard. It was really terrible. I thought a lot of bad thoughts about him, and the neighborhood guys that woke me up that morning. It has been a great 3 years, and I have had the opportunity to meet a lot of great men. Thanks for the accountability, and making me a better man!!