Great crowd this AM posted to get a little snotwoggled in this December heat. We totaled a little over 2 miles during bootcamp and did a few burpees and other fun exercises. YHC stole Squat Squat Jumps from Chedda. Those are fun. Hell, everything was fun today. It felt a little old school. The last round wasn’t planned but it was effective. Merlot splash was just a few moments away.
Thanks to all who posted. YHC shares some reflections of 8 years of F3 further down.
If you see Good Hands and StageCoach today, tell them Happy 8 Years. #pledgebrothers
Conditions: low 60s
The Thang:
Disclaimer, BOM
Warm up mosey
COP
- IW x 10 IC
- Plank Jacks x 10 IC
- Merkins x 10 IC
- Hillbillies x 10 IC
Round 1
- Line up on goal line
- Burpees x 5
- Run to far goal
- Squat Squat Jump x 10
- Run back to goal
- Merkins x 15
- Run to far goal
- Squat Squat Jump x 20
- Run back to goal
- Merkins x 25
- Plank-o-rama for the 6
Line up on sideline – Bear Crawl to other side line
Mosey to next field for Round 2
- Line up on goal line
- Burpees x 5
- Run to far goal
- Hand Release Merkins x 10
- Run back to goal
- Iron Cross x 15
- Run to far goal
- Hand Release Merkins x 20
- Run back to goal
- Iron Cross x 25
- Plank-o-rama for the 6
Line up on goal line – Lunge Lunge Squat Squat to goal
Mosey to next field for Round 3
- Line up on goal line
- Burpees x 5
- Run to far goal
- Diamond Merkins x 10
- Run back to goal
- Carolina Dry Docks x 15
- Run to far goal
- Diamond Merkins x 20
- Run back to goal
- Carolina Dry Docks x 25
- Plank-o-rama for the 6
Line up on sideline – Bear crawl half; Lunge Lunge Squat Squat the rest
Round 4
- Line up on goal line
- Run to middle goal – Burpees x 5
- Run back to goal line – Burpees x 5
- Run to far goal – Burpees x 5
- Run back to goal – Burpees x 5
Back to the flag
COT & BOM
Announcements:
- The Rock has started back. Meet us every Tuesday at 4:55 before Shawshank for Bible study
- 1/1 New Years Day Convergence, 7am, RBHS
Prayer Requests:
- Praise for YHC’s Dad
- No Show
- Swanson’s 2.0
- Robyn Heffernan
Devo/Reflection:
My #FirstBell was 8 years ago today. It’s been truly life altering. I’ve learned a lot during this 8 year journey. I called it a ‘journey’ because I’m a work in progress in every aspect of my life. While I fall short a lot, I do feel I am getting better.