3 years ago, this month I spent New Years with Brick, his family and mine. He ultimately ended up inviting me to this thing called F3 the following week. I kept putting it off before when he invited me, but since this was the start of a new year, I was excited to say yes. Even after the first visit to the Shank with Cheers as the Q, I kept coming back for more. This group has been the accountability, fellowship, and brotherhood we all should be striving for and has meant so much to me these past 3 years.
Day got started off with a bang and 7 SL’s tearing up the neighborhood route setting new records. There was a lot of talk about wanting Trivia Questions and Body Gas functions, but after all said and done, we did accomplish some work!
Good Work Men!
Conditions: Crisp and Clear 35 degrees.
The Thang:
Disclaimer, BOM
Mosey to COP
- SSH X 10 IC
- TTT X 10 IC
- LBAC X 10 IC
- LBAC Reverse X 10IC
The Thang
25 Burpees
1 Lap (400M)
25 Hand Release Merkins & 25 (2 CT) Shoulder Taps
1 Lap (400M)
75 Walking Lunges
1 Lap (400M)
100 Squats
1 Lap (400M)
25 V-Ups &25 BBSU
Run to other side through Soccer Field & Back
25 Wide Merkins & 25 Merkins
Run to other side through Soccer Field & Back
10 Hurpees
Run to other side through Soccer Field & Back
50 (2 CT) American Hammers
Back to the flag.
10 Burpees
Wall Chair till Time.
Back to Flag for Recovery.
COT and BOM
Announcements
- Dam to Dam
- 1/27 Be the Buffalo 5K
- Lego Fundraiser Lighthouse for Life
Prayer Requests:
- Ashley/Sarah/Janet
- Shade’s Friend’s mom with Breast Cancer
- HR Family
- Our Country
- Marriages
- Unspoken