Weather: 76 degrees, humid
It’s hard to believe I have been a part of F3 for four years now – just wish F3 had been around when I was in my 30’s.
Welcome to F3 Nick who has relocated to Lexington (and has already run on a 9 man P200 team).
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
Mosey through the parking lot and continue towards the helicopter pad and stop there for COP.
The workout went something like this:
SSH X 18 IC
Merkins X 10 IC
LBAC X 10, Forward and 10 Reverse, IC with overhead claps in the middle X 18 IC
Through The Tunnel X 18 IC
Merkins X 10 on my count
Imperial Walkers X 18 IC.
Mosey over to the perimeter road and head towards Boneyard, stopping at first light.
Merkins X 10 OYO
Mosey to next light and repeat Merkins.
Continue until 4 rounds of 10 Merkins were completed.
Mosey to next light – rinse and repeat 4 rounds of BBSU X 10 OYO
Continue on – why are there so many light poles??
Change to Squats – 4 rounds of 25 OYO.
Change back to Merkins – 4 rounds of 10 OYO.
Continue moseying on perimeter road past/through the Boneyard pax and their cooler, stopping at the grassy hill.
Triple Nickle – run to top of hill – 5 Burpees, run down, 5 Burpees, Repeat 5 times. Sort of felt like Mac was there with us.
Plank for the 6.
Mosey to the next light pole. 4 more rounds of 10 BBSU OYO.
Mosey to tennis court hill and continue to the top of the hill.
Merkins X 11 on my count.
Run to the bottom of the hill.
Imperial Walker Squats X 11 IC.
Run backwards up tennis court hill.
Merkins X 12 on my count.
Run to the bottom of the hill.
Imperial Walker Squats X 12 IC.
Run backwards up tennis court hill.
Last round of Merkins X 13 on my count.
Mosey back to shovel flag via covered bridge.
Flutter kicks X 38 IC for Cheech as YHC always does. Some groaning about the reps, but we never shortcut the reps for Cheech no matter how tired we are.
COT & BOM
Prayer Requests
Training Wheels praise – bought a house with his son – just in time!
Ken – dealing with cancer
Carl – prostate surgery
Dear Diary
Rocking Chair’s Mother – surgery
Pom Pom’s wife
Unspoken requests
Announcements
LICS – can’t remember their new name – is collecting elementary school supplies. A flyer will be coming out soon.
– 8/3 Mission cookout at Pine Island at 5:30
– 8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
– 8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
– 9/7 Blue Ridge Relay – Joust needs someone for a 12 man team
– 11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Devo – Philippians 4:13 “I can do all things through Christ who strengthens me.”
This has been a favorite verse of mine for years and helped me survive at The Citadel and get through many trying times since then. My problems start when I forget the last half of the sentence and just start thinking “I can do all things.” We are capable of great things when God works through us, but when I start to believe that it’s all me I usually fall flat on my face. Let’s remember who we are here to serve and ensure that He gets the glory.