• When: 2017-10-26
  • QIC: Treadmill
  • The PAX: Booster, Strawberry, Quisenberry, Double Fault, Canseco, Grease Trap, Wilbur, Simon Says, Kyrie, Fry Daddy, Pom Pom (R), Dear Diary, Buttermaker (R), Granola (R), Swanson, Treadmill


If you can’t post for yourself, post for your brother.

Other / By / November 1, 2017 / ,

16 pax posts Turning Point this morning, not because they needed a good workout, but because they wanted to be present and accountable for their brothers and hold them accountable as well.  That’s what this thing we call F3 is all about.  YHC appreciates the 15 other men that posted with him this morning more than can be verbalized and more any of them will ever know.  Work was done, mind you, but the camaraderie, fellowship, and will to be there for your brother was in full force.

Conditions – A bit colder than the last few weeks, but nothing to keep the TP pax away

Disclaimer & Prayer

The Thang

Mosey to the bus loop for COP and plank for the six

  • Plank Jacks x 15 IC – hold plank
  • Mountain Climbers x 15 IC – hold plank
    • It was about this time that an unnamed pax released a cloud of God knows what (no it wasn’t Canseco) and forced YHC to divert and move the COP
  • Mosey to the upper black top and plank for the six
  • Rock Hoppers x 15 IC – hold plank – PLANK-O-RAMA
  • Imperial Walkers x 15 IC
  • SloMo Squats x 15 IC
  • SloMo Merkins x 10 IC

Mosey to top of Mt. Midway for TRIPLE CHECK* x 2

  • *See Exercise on F3nation.com
  • Plank-O-Rama
  • 10 merkins OYO

Mosey to the benches

  • Step-ups right leg first x 20 OYO and incline plank
  • Incline merkins x 10
  • Step-ups left leg first x 20 OYO and decline plank
  • 10 decline merkins x 10 OYO
  • 15 bench dips and hold position
  • 10 bench dips and hold
  • 5 bench dips and recover

Mosey to the Brick pile

  • Lateral Raises x 10 IC
  • Shoulder Presses x 10 IC
  • Upright Rows x 10 IC
  • Squats (holding bricks out at 90 degrees) x 10 IC

Return bricks and mosey to curb in back parking lot – plank for six

  • Plank step ups – right hand first x 10 OYO
  • Plank step ups – left hand first x 10 OYO
  • 10 merkins OYO

Mosey to front parking lot for Mary

  • Boat-Canoe on YHC’s call (even added some rowing with canoe)
  • 2 min drill – LBC’s x 15 IC, Freddy Mercury x 15 IC, Flutter Kicks x 15 IC, Hello Dolly x 15 IC, recover.

COT &BOM

Announcements:

  • 11/11: John Flanagan Memorial 10K
    https://lexingtonhalf.com/pages/race-10k.php
  • 11/18: 5K Run for the Troops @ Cayce Amphitheater:
    https://runsignup.com/Race/SC/WestColumbia/RunForOurTroops4
  • 12/9: @F3LMRucking hosts the winter Cottonmouth in Little Mountain.
  • 12/15: F3/FiA Christmas Party
  • 01/25: Midlands GROWRUCK

Prayer Request

  1. Pew’s mom – recovery from fall
  2. Buttermaker’s family has final hearing for adoption process

DEVO – Precautions

A prudent person foresees danger and takes precautions.  The simpleton goes blindly on and suffers the consequences.  -Proverbs 27:12

  • The difference between the prudent and the simpleton is in their response to danger signs.  When the dentist mentions to work on flossing, the prudent person changes their daily habit.  By blindly moving forward and not taking action, we are forced to take more painful action later on such as having a difficult conversation, foreclosure, or painful oral surgery.  What danger do you foresee that you could take action on today?