Conditions: 54 Degrees and wet, but no rain
The Thang: YHC called out the Pax of Shawshank to start the new year right by promising a beat down. Great to see a good crowd of 14 Pax take on the challenge. Welcome to F3-Nick who just moved to town from Charleston and has been on the DL for several months. He took the beating with a smile on his face and promised to come back for more.
COP – Mosey 20 feet to parking lot for a quick warm up
SSH 50x IC
LBAC 25x (Forward) IC & 25x (Reverse) IC
Mosey to top soccer fields and line up on the goal line
“Rock You Like a Hurricane”: All Pax line up at one end of field. YHC calls out a specific exercise. All Pax sprint to middle of field(marked) and perform 10x reps…. and sprint back to start and do another 10 reps… then sprint backwards to middle of field and perform 10x more reps… then sprint backwards to start for another 10x reps. Plank until YHC calls for Recover. Rinse & Repeat with many different exercises.
What’s the catch? If YHC wins a sprint, the reps are double for that set! (An extra challenge for YHC, but really enjoyed watching the Pax strategize on who’s turn it was to expend extra energy and out sprint YHC).
- Merkins 10x, 10x, 10x, 10x
- BBSU 10x, 20x, 10x, 10x, (Note: YHC won the sprint which doubled the reps
- Squats 10x, 10x, 10x, 10x
- Monkey Humpers 10x, 10x, 10x, 10x
- Burpees 10x, 10x, 10x, 10x
- LBCs 10x, 10x, 10x, 10x
- Merkins(Hand Release) 10x, 10x, 10x, 10x,
- Flutter Kicks 10x, 10x, 10x, 10x (10 each leg)
- Jump Squats 10x, 10x, 10x, 10x
- Lunges 10x, 10x, 10x, 10x (10 each leg)
- Plank Jacks 10x, 10x, 10x, 10x
- Burpees 10x, 10x
Mosey back to shovel flag
Count / Name-a-rama (14 Pax)
Dam to Dam in February;
Collecting shoes for Digits;
F3 Bible daily reading group – see Cheers or Juice
Cheers M’s Grandfather injured at work
Devo: “Be the Bacon” – YHC had heard this referenced in one of the F3 Leadership Podcasts(episode 23 I think). Basically be the light and joy in what ever situation you enter. Everyone loves bacon. It makes everything better than without it. A bowl of lettuce is just bowl of lettuce until you add bacon. Then its a salad! Even the smell of bacon makes people happy. Be that person that brings joy to others. Another question to ask… is would you rather be the bacon or the eggs. The chicken is just involved, but the pig is fully committed. Seems to me that “Be the Bacon” is also about being committed rather than just being involved and present. My challenge to the Shawshank Pax is “Be The Bacon” in 2019 for our F3 brothers, spouses, children, co-workers.