Conditions: Comfortable 45 Degrees and dry
The Thang: The Shawshank boys like to chat during the workout… so YHC wanted to keep the Pax quiet… but failed miserably.
1-Min Warning/Disclaimer/Prayer
Mosey around parking lot to stopping along the way for mini COP’s
SSH 53 IC (YHC is 53 Years Old)
Windmills 20x IC
Smurf Jacks 20x IC
LBAC 10x IC (Forward), 10x IC (Backward)
Overhead claps 20x IC
Mosey around parking lot finishing at main entrance by shelter
Man Maker Mayhem: Starting with the 1st light pole, each Pax does a Man Maker at each light pole… ending at far side of soccer fields (approx. 20 reps)
Pain Train: Each Pax line up on end line of soccer field facing across field. YHC has positioned 6 cones along the length of the field. Each Pax run to 1st cone for 11 Merkins and return to start line for 5 Iron Crosses. Then run back to 1st cone for 11 Merkins… then to next cone for 11 squats… then back to 1st cone for 11 Merkins and back to start line for another 5 Iron Crosses. Repeat this suicide style pattern until each Pax has reached the last cone. Always alternating Merkins with Squats.
Return to sidewalk to continue the Man Maker Mayhem around the entire soccer complex. Total 53 light poles/53 Man Makers (YHC is 53 Years Old)
Return to pavilion for some Mary
- American Hammer 23x IC
- Flutter Kicks 23x IC
Recover
Count / Name-a-Rama (8 Pax)
Announcements:
Gauntlet begins 10/19
Cheech 10k
Prayer Requests:
Hash’n’Rice’s friend
Veterans Everywhere – Thanks to Hash’n’Rice for his service!
Shank Christmas Party – December 11th
Cheech 10k – this Saturday
Cheer’s health – Kidney Stones
Garth’s family during the Holidays
Prayer
Devotion: “Church is not a museum for saints, it’s a hospital for sinners.” F3 can be your hospital for the soul. Its one of few places you can share what troubles you.