BRR is next week, that means take it easy on the legs…right? No, well kinda sorta.
Weather: Low 70’s and some humidity made its way back
The Thang:
Mosey around and down the breezeway for COP
SSH x 10 IC
TTT x 10 IC
Windmill x 10 IC
LBAC x 10 IC forwards
OH Claps x 10 IC
Squatting LBAC x 10 IC backwards
Mosey over to the bottom of Cemetery Hill, and then up to the first light
Squat x 10 OMC
Run up to the second set of lights
Squat x 10 OMC
BBSU x 10 OMC
Run up to the top
Squat x 10 OMC
BBSU x 10 OMC
Merkins x 10 OMC
Run down to the first set of lights (going down)
Squat x 10 OMC
BBSU x 10 OMC
Down to the next set of lights
Squat x 10 OMC
To the bottom and then around the island and then back up to the first set of lights
Alt Lunge x 10 IC
Backwards run up to the next set of lights
Alt Lunge x 10 IC
Flutter Kicks x 10 IC
Backwards run up to the top
Alt Lunge x 10 IC
Flutter Kicks x 20 IC (Co Pay got a solid 10 IC)
CDD x 10 IC
Run down to the first set of lights
Alt Lunge x 10 IC
Flutter Kicks x 10 IC
Run down to the next set of lights
Alt Lunge x 10 IC
Run down to the bottom and around the island and back up to the first set of…oh wait, someone wants to run ahead of the Q, sneaky turnaround and back down the hill and around the island again and back up to the first set of lights
Twerk Squat x 1 OMC
Backward run up to the next set of lights
Twerk Squat x 10 OMC
BBSU x 10 OMC
Backward run up to the top of the hill
Twerk Squat x 5 OMC
BBSU x 10 OMC
Squatting Sun Gods x 10 IC
Run back to the flag
Low plank leg lifts x 10/leg
Superman w/ arms at the side x 60 sec hold
COT
Doug Lacy, 52, came out to and started spinning in circles, Carousel!
Announcements
-9/8-9/9 BRR
-11/11 John Flanagan Memorial 10K
-12/15 F3/FiA Christmas Party
Also, lots of races going on
Prayer Requests
Continued prayers for Chip’s and Ranger’s mom
Continued prayers for Houston
Continued prayers for the SCANA/SCE&G employees who lost their job
Prayers for YHCs cousin, just found out he has cancer
Continued prayers for Noodles, I swear I didn’t break him
Continued prayers for Co Pays FIL
Continued prayers for Billie Jean’s neighbor, ALS battle
Prayers for Beantown
Prayers for Blindsides 2.0
BOM/Devo
We have tons of training plans for when we tackle physical things, Couch to 5K/10K, half marathon, marathon, ultra, GORUCK, Tri’s,etc…we work hard at those to complete these, and there isn’t anything wrong with that.
What if we put the same effort into things that have much more substance, like being a better husband…being a better father.
The men of F3 are extremely blessed, we have years of experience (Respect) all around us to lean on. Additionally, we have each other to lean on. Take advantage of this, learn from the Respect crew…and as crazy as it sounds, I bet they learn from us young whippersnappers.