The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
The workout went something like this:
Warmup lap around the parking lot, running a figure 8 pattern and stopping in the middle of the 8 for warmup exercises.
SSH X 8 IC
Merkins X 8 IC
LBAC – 8 FWD & 8 REV IC
Overhead Claps X 8 IC
One Minute Stretching OYO
Slow Mo Merkins X 8 IC
Imperial Walkers X 8 IC
Mosey to the block pile to get your block and then back to the west end of the parking lot.
Curls X 8 IC
Shoulder Press X 8 IC
Tricep Extensions X 8 IC
Bent over rows X 8 IC.
Mosey to center of the parking lot, following the figure 8 route.
Burpees X 8 – 1 merkin on first burpee, 2 merkins on second burpee, etc all the way up to 8 merkins on the 8th burpee. Burpees only had to be done while running west to east. The merkin count looked good on paper – later burpees only included 2 or 3 merkins per Burpee!
Mosey to east end of parking lot.
BBSU X 8 OYO
World War 2 Situps X 8 OYO
LBC’s X 8 IC
Iron Cross X 8.
Mosey back to the west end following the figure 8 pattern.
Bent over rows X 8 IC
More curls, shoulder presses, chest presses, American Hammers, V-Ups, Box Cutters, Hello Dolly – all 8 counts.
Several laps were run around the figure 8 with these various exercises being completed.
The pax also reviewed the five core principles of F3 and the F3 mission statement.
Return your blocks to the block pile.
Mosey back to the shovel flag.
Running short of time and planned to do only 8, but at Notebook’s insistence we
finished up with Flutterkicks for Cheech X 38 IC as YHC always does.
COT & BOM
Prayer Requests
YHC’s friend Jay
Forrest’s Uncle
Mater
Other Unspoken requests
Announcements
- Aug 26 Stomp The Swamp
- Aug 26 Jailbreak Escape
- Sept 8, 9 BRR
- Sept 8 Tunnel To Towers Race
Devo – Luke 8:8 Good Soil
This is the end of the parable of the seed that was sown. Some ended up on good soil, some on rocky soil. May we be good soil and fulfill God’s purpose for each of us.