Weather Conditions: 57°
It was yet another glorious morning in the gloom at Shawshank as 7 strong pax posted seeking #betterment and to help celebrate YHC’s 7th year with F3. It seems like forever ago when I posted for my first boot camp with Mac as the Q. Even though the morning probably was full of crazy exercises like Turkish Get-Ups and Bulgarian Ballbusters, fortunately I stuck it out and have benefited greatly from all the experiences. The pax of F3 Lexington, especially the men of Shawshank, have been such a blessing to my life as mentors, friends, motivators, role models, and above all else, brothers. Thank you for a great 7 years!
As for the workout this morning, here is how it went:
Disclaimer and Prayer
Mosey around the sidewalk and circle up on the field
COP – All IC
▪ x25…x40 SSH (Seemed the pax lost count, so we kept rolling to 40)
▪ x20 Imperial Walkers
▪ x15 TTT
▪ x10 Windmills
Continue Mosey around the sidewalk to where it splits the big fields.
Back and forth ladder
Start on the Sidewalk always facing west (toward the Big Shelter) with 3 big light poles in front and 3 to the rear. Running forward for the front light poles and backward for the ones to the rear, ladder an additional light pole each direction each round. Every time the sidewalk is crossed add an additional exercise. (If this makes no sense, be there next timeand experience it first-hand!)
Light Pole Exercises
1st Light Pole (Front & Rear) x10 Hand Release Merkins
2nd Light Pole (Front & Rear) x20 Bobby Hurleys
3rd Light Pole (Front & Rear) x30 Squats
Sidewalk Exercises – All x15
1. Smurf Jacks
2. Plank Jump-Ins
3. Jump Squats
4. Monkey Humpers
5. Lunges (each leg)
6. Burpees
Mosey back to the steps
Calf Raises
▪ x25 Right Leg
▪ x25 Left Leg
▪ x25 Standard
Mary
RECOVER
COT
Announcements
▪ 04/23/22: Big Box Going Away Gathering
▪ 04/23/22: Don’t Suffer Challenge – LHS @ 6:00am
▪ 07/16/22: Carolina Reaper
▪ 09/24/22: 9/11 Challenge
Prayer Requests & Praises
▪ Marriages and Families
▪ Mental Health
▪ Cheers’ friend battling cancer
▪ F3 & FiA pax battling cancer
▪ Knozit’s son Noah dealing with migraines
▪ Alpharetta pax Ready Mix sudden passing
▪ Ukraine
▪ Aging parents
BOM
#Cotters to Bing
DEVO: Love One Another
“A new commandment I give you, love one another. As I have loved you, so you must love one another.”
John 13:34
Ways that we can take action and love one another
1. Encourage others – give encouragement and be supportive
2. Pray for one another – pray for friend and enemies
3. Act humbly toward others – “humility is not thinking less of you, but thinking of you less” – C.S. Lewis
4. Be hospitable to everyone – don’t discriminate on believes, gender, race, etc.
5. Serve others with love – serve without expecting anything in return
6. Live at peace with others – don’t say hateful things, or provoke others
7. Love with forgiveness – choose the relationship over the situation, let offenses go
8. Don’t badmouth others – avoid complaints, speaking ill, insults, gossip, etc.
9. Speak truth to others in love – give gentle honesty and do so with grace
10. Bear others burdens – offer a helping hand or be a shoulder to cry on