Weather: 70 degrees
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
YHC has a birthday coming up Thursday, but that is also the day before the Blue Ridge Relay, so today was the birthday Q. 55 was and will be the number.
The workout went something like this:
Start out with a mini-slaughter start of 5 burpees because the workout needed 5 more burpees to make the numbers all work out.
Warmup lap around the parking lot and stopping in the middle for warmup exercises.
SSH X 20 IC
Merkins X 10 IC
Flutter Kicks X 17 IC because we needed 17 more reps
Merkins X 10 IC
Imperial Walkers X 27.5 IC
Merkins on YHC’s count X 15 to get to 55 total
Thru The Tunnel X 20 IC
LBAC X 10 Fwd & Reverse
Mosey to the bus entrance for The Triple Nickel. Fast Casual walked to serve as the pacer.
Run up the hill to the entrance and complete 5 burpees. Wait for Fast Casual to get there. Everyone run down together and complete 5 burpees at the small sign at the bottom of the hill. Repeat 5 times for a total of 50 burpees. With the 5 burpees at the start that made a total of 55 burpees.
Review the 5 Core Principles of F3 and the Mission statement to catch our breath.
Mosey over to the bus unload area. Complete 55 steps of Da Bear crawl down the concrete.
Mosey down to the block pile and retrieve a block.
Curls X 16 IC
BBSU X 16 OYO
Chest Press X 16 IC
Repeat all three exercises with rounds of 14, 13 & 12 to get a total of 55 reps of each.
Put the blocks up.
Mosey up around the sign and back to the shovel flag. Explained to Mud Flap that the name “Arena” comes from the school’s nickname of “Lions.”
Rock Drop led us in a round of Crunch Frogs X 15 IC.
Ring of Fire – there were 11 of us, so each pax did 5 merkins in turn for a total of 55 merkins.
Finished up with Flutterkicks for Cheech X 38 IC as YHC always does. Add those to the 17 we had already done for a total of 55 FK’s.
COT & BOM
Prayer Requests
Mater
Headgear’s Father
Unspokens
Announcements
- Sept 8, 9 BRR
- Sept 8 Tunnel To Towers Race
- Sept 11 Stair Climb at Truist tower across from State House
- Sept 15 Light Up for Leah 5k race to support Camp Kemo
Devo – Running The Race
1 Corinthians 9:24-25 We are all in training for the race of life. We come to F3 to get in great shape so we are physically capable of serving God and our families. We come to F3 to become the leaders that our family and society needs. Keep pushing, persevere. Life is a marathon, not a sprint.