Conditions: pleasant 71*
Disclaimer/Prayer
The Thang:
YHC may or may not be notorious for always being as late or later than Banjo to a WO. Unfortunately, work got in his way and I had no choice but to make it early since our AOQ decided to have a whomever is last has to Q contest. YHC passed the fire station, hit the gas, slid in sideways, jumped out the truck, shoes untied, and made it in the nick of time of finally not being last. YHC was prepared though incase he ended up taking lead on a group of hungry men ready to test their limits for 45 minutes. Sure enough, right after the COT, we had a late comer. YHC game was on and there was no backing down as the mumblechatter was already firing up. Work was done.
Mosey over to basketball court for COP-
After YHC got his daily dose of mumble chatter and it took a minute to get back in count sync.
-Arm Circles x 20 IC Fwd
-Arm Circles x 20 IC Rev
-SSH x 3ct @10 IC
-Squat x 3ct @10 IC
-TTT x 3ct @10 IC
Slowsy over to block pile* Mumble chatter game was still in full effect until…..
-Grab a block and form a line. Native Cusak block walk from block pile to the principal. It got awful quiet after this, looked back to see if I was the only one left. nope they were still there, ready to put their block down.
The Principal:
Flab to Abs
F-Feet-Form group of 4-Run all three school house stairs –
L-Legs-Calf Raise- Front, inward, outward 10each OYO
A-Abs-Block LBC-3ct @ 20- Big Boy SU-25 OYO- Iron Cross-25 OYO
B-Backshelf- Block Squats-3ct @30
To- Torso- Block Windmills- Pick Block up, windmill move block to each side- 25 OYO
A-Arms-curls for the girls- 3ct @25 IC
B-Back- Pull ups 20 OYO
S-Shoulder-overhead press-25 OYO
Run Lap around track
Run all three stairs again
10 block burpees OYO
Run Lap around track
Grab blocks and slowsy back to block pile-time caught up with us and we had to turn it on to get back to shovel flag.
COT/BOM
Moleskin
-#tclaps to all the work put in. We have a strong group of men who continue to push each other in and out of the work outs. I have noticed a lot of struggles within the F3 Nation-I know my faith carries me, but, sometimes you just need a brother to lean on- find one, there are plenty out there willing to just listen. You don’t have to fight your battles alone. Dealing with childhood cancer has taught me more about talking less, listening more and opening up so I don’t have to bear the burden.
Announcements:
F3 ANNOUNCEMENTS
1. If not on Twitter group, see me afterwards please
2. Flood donations to BooBoo or Moist
3. DET hoodie order – looking at $45/hoodie
4. 9/27/18 – Rocking Chair Q at Crypt for 60th birthday, trying to get 60 PAX
5. 10/11/18 – DET Family Dinner (1st Th of month, 7 pm, location TBD)
6. 11/10/18 – Cheech 10K
7. 11/27/18 Speed For Need- Go Leo Go race
8. 12/1/18 – The Wildcat – #CSAUP event in Lexington – details coming
9. 3/22-23/19 – P200 race
Prayers:
Pray For Jacob (5yr old- eye cancer-removed eye- recovering well)
Bray
All unspoken prayers
Devo:
Faith and Endurance (James 1:2-6)
2 Dear brothers and sisters,[a] when troubles of any kind come your way, consider it an opportunity for great joy. 3 For you know that when your faith is tested, your endurance has a chance to grow. 4 So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.
5 If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking. 6 But when you ask him, be sure that your faith is in God alone. Do not waver, for a person with divided loyalty is as unsettled as a wave of the sea that is blown and tossed by the wind.