14 pax broke free of the warm fartsack today, choked down the blue pill and braved the cold sub-freezing temperatures at Turning Point this morning. YHC had the Q and figured what better way to warm up than breaking out of opening prayer with burpees on the spot. At about that point the sounds of chattering teeth turned to groans, only to intensify during the shoulder slaying COP. Throw in a little People’s Chair, Dive Bombers, and Mary and we got ourselves a good ole self made heater in the works.
Disclaimer and Prayer
- 10 Burpees OYO
ROVING COP – Mosey to front of school
- SSH x 20 IC
- Wind Mills x 15 IC
Mosey to black top at top of Mt. Midway
- LBACs forwards x 20 IC
- OH Claps x 20 IC and hold arms out for the next 3 exercises
- Dirty Bird x 20 IC
- Raise the roof x 20 IC
- LBACs backwards x 20 IC recover and lower arms (if you haven’t already)
Mosey to courtyard
- Squats x 20 IC
- SloMo Merkins x 10 IC
People’s Chair on wall until each pax has dropped and performed 15 Carolina Dry Docks each (1 pax at a time)
Mosey field at cones
“Dauntless” Dive Bombers (with a twist)
Start at cones – run to track at base of hill and do 5 burpees – bear crawl up hill to top – 5 wall burpees – run down steps – 5 burpees – run up steps – 5 wall burpees – Sprint down hill to cones – Perform Merkins until the next pax taps you out. RINSE AND REPEAT AMRAP on Q’s watch
Mosey over to the rocky barren field…the long way of course.
Circle up for MARY
- Big Boy Sit-ups x 20 OYO (Bridge when done)
- Heels to Heaven x 20 OYO (bridge when done)
- Heel Touches x 20 IC
- Russian Twists x 15 IC
- Flutter Kicks x 15 IC
- 6 inches on command
In Turning Point Tradition, 2 minutes of Imperial Walker’s for Walker (cranking out as many as possible the last 30 seconds)
Mosey to parking lot
COT
Announcements
- Convergence at Graveyard March 7, 175-180 pax
- GORUCK Heavy- March 13th
- GORUCK Light- May 1st
- 20 mile ruck- Friday night at 23:30 from Enterprise on 378.
- Marathon ruck- 27th and 28th Downtown
- P200- March 20th and 21ST
- Mudrun, April 11th
Prayer Requests
- Continued prayer for Walker and Nail Pop’s entire family
- YHC’s co-workers famliy that lost their mother to cancer
- Quisenberry’s sister to have a smooth pregnancy
- Quisenberry’s back, Wapner’s back, and other F3 brothers battling injury
- Nikita on his missionary journey
- Paul Shealy – tumor – retired coach and administrator at Chapin High
- Audra Ebo – neuroblastoma
- Sebastian – Leukemia
BOM
DEVOTION: Many Will Say
“Many will say they are loyal friends, but who can find one who is truly reliable?” -Proverbs 20:6
- Words are easy to say, it only takes a breath to utter them. But it’s much more difficult to be a reliable friend. It requires consistent communication, thoughtful awareness of feelings, and opening yourself up in vulnerable times. Don’t be too quick to say you are a loyal friend who is without any reliable friends. Have you been supporting your friends in a way that shows them you are reliable? If not, do you have a valued friend who needs you right now?
- YHC can easily say that I have said many times in the past (pre F3) that I am a loyal friend, but when it came it, my actions did not always show it. F3 has put a new meaning to this term loyal friend (BROTHER) for me. I see my F3 brothers live it out everyday, whether it be posting a hospital workout to support a pax or 8 pax showing up to help a fellow pax move a piece of equipment that 2 or 3 could have handled. It has truly made me a more loyal friend and a better man! I praise Him for putting F3 and my brothers into my life.
- I have told many pax of a devotion app that I use. It is great for post workout devos. Most are short a verse and a paragraph. It has an AM and a PM devotion. Often times, though short, they are powerful and hit home with me in many ways. Here is the link: http://bit.ly/16uZrQ5