8 PAX Posted against their better “judgment” at TP for a warm breeze beat down of sorts. Thankfully the PAX left the “Hawaiian shirts” in the drawer and chose more appropriate attire. “Casper” was present and delighted in whipping up an “Italian classic” of “small edible fruit.” As it turned out, the “stationary runner” was out of order again, but the PAX continued to “Inhale” the pain poured out by the” peppermint stick”. What does all this mean you ask. I don’t know, but try doing that to a Graveyard BB… well you know, when its warm out that is.
Conditions: Sixty with a 9 Mile an hour wind from that way. (pointing finger)
disclaimer and prayer
The Thang:
Breakout from the prayer into the COP:
start with TTT x15 IC to the chagrin of the PAX (speed up and slow down the cadence here and there) to really get under the “stationary runner’s” skin, transform to a WMx15 IC (once again fluctuating cadence, its how YHC rolls), wait for it…SSHx20IC
Mosey to front of the school so that any sad clowns that might pass by midway can see the work being done.
Circle up again for things YHC is really not very good at, and needs to work to “get better” at. #ThoseHesBeenNeglectingInTheBackOfTheCloset. MCx20IC (another little special sauce in the Cadence) next exercise, YHC inquired among the PAX what ever is a SEAL Jack? And thankfully a wiser and smaller “fleshy fruit” answered with a demonstration leaving the PAX in awe. now er’body do some SEAL Jacks x20IC; onto the Rock hoppersx20IC; Side Lungesx15 IC (building lateral explosiveness in order to impress at the soon to be veteran F3 combine) now lets do some Flutter kicksx30IC; Wincha Wipers AKA windshield wipers for those who really want to know x20IC; row row row your Boat canoex20 IC
hop up and feel the early Abdominal burn, mosey to the vertically challenges wall in the middle of the school parking lot.
next exercise is Slap it, Flip it, incline Merk it down, Oh No….explanation: do a full dip on the wall until your rear end hits the ground (the Slap) bring your self back up and turn 180 degrees into the incline merkin position, finish your merkin and flip into the dip position and so on and so forth until the first PAX makes it to the end of the wall then call halt. Reflections on this: the wall was slightly variable in height therefore inhibiting a full slap to those that have, shall we say, smaller wing spans.
now break up into 2 groups of 4 to perform Jump Plank Burpees: 3 PAX on the ground in high plank and first PAX jumps over a PAX and performs a Burpee before jumping over the next PAX. Plank it up at the end and call out for the next PAX to go. each PAX performed 3 episodes.
take a slowsey around to that vertically challenged wall again. next exercise is the Kick it, Flip it, Decline merk it down, Oh No… explanation: heels on the wall with hands on the ground elevate the core so you look like a coffee table (one could refer to this as an inverted plank I would suppose). lift one leg at a time up off the wall (like a kick) then return it after doing this with both legs, flip over and perform a decline Merkin, flip back and perform the “kick it” and continue on until YHC throws in the towel. Reflections: this seemed much harder that I thought it would be, and more difficult in YHC opinion that the previous Slap it, Flip it, Merk it down, Oh No… In fact nearing the end YHC performed a few unintended “Slap its” which had no business being in this sequence.
Mosey to the BIG wall at the side of the school… YHC will meet you there after he grabs a coupon, which happens to be a large reflextive cone used by the school for the arrival and dismissal traffic. Now, as far as “cones” go. this is a full on MAN’S cone, its about 4 foot tall and really orange with bright reflective “stuff on it, so it gets your constructive juices flowing. PAX will now perform a peoples chair Indian run with the PAX, passing the cone down the line to the last PAX who then runs to the other end of the line with said cone. Reflection: the cone was advanced in age and sun damage had long set in, causing the bright white reflective tape on it to start flaking off. So, with YHC’s head lamp on, reflective flakes could be seen all along the ground and for that matter, on the PAX themselves. its what I would envision an F3 rave to be like without the music. Which was good because last time Turning Point had music sally kept going up and down. complete 2 rounds of the Peoples chair Indian run and return the poor abused cone, then mosey to a grassy/gravely area for plank-o-rama
High Plank one minute, shoulder taps 1 minute, peter parkers x15IC, Hip slaps 1 minute, {This is when it became apparent to the “stationary runner” that YHC had contracted a serious case of the head lamp sweats. YHC must have been in more of a triangle than a plank as we all know water doesn’t go up hill.} left high plank 20 seconds, right high plank 20 seconds, high plank 30 seconds and finish with hydraulics for a total elapsed time of 6 minutes and 5 seconds, which is 365 seconds, if my Caucasian math skills aren’t failing me. It is now 5:45am and we have done it again, another AM in the gloom with Brothers of like mind and spirit getting better together. Far more is accomplished together than alone.
COT: count off, Namorama
Announcements:
Announcements:
- March 6: Crusade will meet at Krispy Kreme on 378 for the first donut run. Easy out and back for 45 minutes followed by donuts and 2nd F.
- March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling. coffeteria at Salsarita’s after “breakfast Food” to be served.
- April 18 – Fire truck pull- Meltdown has a team and is looking for members, join the best of Lex and pull a fire truck for a good cause: children’s cancer
- April 11: Ultimate Challenge Mud Run. Registration is open. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. YHC will be the F3 Mud Run QIC. Also, No Show has agreed to be our Mud Run Region Q.
- May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/
Prayer Requests:
Nakita: AKA Rob McAlister performing Mission work
Phillips family: stomach bug, Andy’s mother’s best friend passed
Blindside’s M: stomach bug
Dunphy: mother’s recovery from Pneumonia
Devo: by Treadmill
Isaiah 5:18 (NLT) What sorrow for those who drag their sins behind them with ropes made of lies, who drag wickedness behind them like a cart!
epilogue:
On 3/4/14 I decided to embark on an endeavor that continues to shape my life. This was YHC’s one year Q. Like so many others, I was EH’ed by a “plastic toy for Girls.” I suppose I’m living proof that guys that play with Dolls really are different!
F3 has been many things to me, improved health, more friends than I ever imagined I would have, and life experiences. But, what’s my biggest take away if I had to pick…
I feel that in so many ways, and by no accident, F3 is analogous to the Great mission that as Christians we are called to perform. It is truly awesome to rescue sad clowns like myself. We rejoice when we add men to the ranks of F3, calling them by a new name. Can you imagine, how much greater is the rejoicing in heaven when an unbeliever is brought to know Christ. I am a sinner, my flesh is rank with disease, I long to do what is right, but I do not do it. This I know, no matter how many burpees I do or how fast I run, it will never grant me access to the kingdom or impress my savior. I am destined to fail if I set my deeds in front of God with my chest puffed out. Therefore, to spend time perseverating on my inequities is pointless. Though my faith is often tested my only hope to enter the Kingdom of heaven is through belief in The Lamb of God whom walked the earth over 2000 years ago. It is my only hope!