• When: 07/30/15
  • QIC: Nail Pop
  • The PAX: The Closer, Honey Boo Boo, Boobie Trap, Rebar, Long Haul, Netflix, Weekend Special, Utah, House (RESPECT), Spackle (RESPECT), Itchy (RESPECT), Nightmare, Khakis, Turasi, and Nail Pop.


WE WORKED EVERYTHING THIS MORNING!!!!!

Weather: warm and smuggy, 81 degrees.

15 PAX posted at Graveyard for a full body workout at the hands of NP.

BOM: Prayer by Nail Pop.

The thang:

Mosey to the track.

Run one warm up lap to get the blood flowing.

SSH x 15 IC

TTT x 15 IC

Windmill x 15 IC

Little Baby Arm Circles x 15 IC

Merkins x 15 On YHC’s count UP and DOWN on YHC.

Line up on the sideline for some GASSERS w/ BBSU’s.  Each person had a partner and while one partner was doing the exercise, the other was running GASSERS across the field and back 3 times.

Line up on the sideline for some GASSERS w/ LBC’s. Each person had a partner and while one partner was doing the exercise, the other was running GASSERS across the field and back 3 times.

Mosey to the football field.

Time for some suicides.  We ran suicides every 10 yard line and each time you touched the goal line you do 10 merkins.  Nice work by all.

Mosey to the sideline.

Line up on the sideline for some bear crawls across the Football field and back w/ 25 squats on each side of the field.

Mosey to the wall.

Line up on the wall for some peoples chair.  2 sets of one minute each.  I heard some moaning as we neared the end of the second set.  Must have been a decent workout.

Line up on the goal line for some friendly relay race.  Each PAX sprinted to the 50 yard line and back while the other PAX were planking.  Everyone pushed hard and the race was actually pretty close.  Nice work fellas.

Mary (Dealer’s Choice) –

10 Burpees OYO (Nightmare)

10 Release Merkins OYO (Honey Boo Boo)

Great job today PAX.  Thanks for letting me lead.  Also, thanks for making me a better father, husband, and coworker.  F3 has definitely changed my life.  #getbetter #F3Counts.

Announcements:

–     BRR training has begun

–     Sweet Baby O 5K – August 1st (Northside Baptist)

–     Stomp The Swamp – August 29th (RBHS)

–     GoRuck Light – September 12th (contact Blindside for more info)

– Prayer request – Continue to pray for Walker and that he continues to regain strength and have purposeful movements

BOM – Prayer led by Weekend Special.

 

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