Fresh off retirement from the 6 man Palmetto 200, YHC was happy to celebrate his alter ego’s (Rocking Chair) 4th birthday.
1 minute warning, check for FNGs, disclaimer,BOM
Circle up for warmup – SSHx20,IC, TTTx 15, SLOWLY in cadence, OH Claps, lBAC x 10 forward and backerd follow me.
The workout today is at 4 stations representing each year Rocking Chair has been in F3 existence.
Station 1: 30 merkins, 30 Jump squats, 30 crunches, 10 Burpees. Each followed by a lap around the parking lot. (4 laps per station)
Station 2: 30 Windmills, 30 merkins, 30 mountain climbers, 10 Burpees, lap around parking lot after each.
Station 3: 30 Flutterkicks, 30 Merkins, 30 Star Jumps, 10 Burpees, each followed by a lap around the parking lot.
Station 4: 30 Supermans, 30 merkins, 30 lunges, 30 Hello Dollies, 10 Burpees with laps after each.
To the shovel flag for 3 minutes of Mary, Boat/Canoe/Tritoon and Merican Hammers.
Announcements: April 6th Salsaritas will be opening for breakfast in support of Thumbs Up’s M.O.T.Y. Campaign for the LLS. Support him in this worthy cause.
Upcoming races.
Prayer Requests: Wells family, Training Wheels friend from church and his family, the Flannigan family.
Devo: F3 CREDO is to ” leave no man behind but also to not leave him where we find them.”
YHC was a very sad and self-destructive clown 4 years ago and would be still , if Chum had not reached out introduced me to F3 and the brotherhood it represents. Thanks to his alertness to my state, YHC is here today and am light years away from where I was then. We all need to be aware of those around us and be willing to step in to help those we encounter in our daily interactions. Awareness and action saved me from a drastically different course. Get involved, pay it forward brothers!