11/30/19 – The Pit Backblast: Farm Strong

November 30, 2019|Halleck Park | AO – The Pit | 27°

PAX:  The Plague, Halfpipe, Gipper, Betamax, Sweet Corn, FNG (RamRod), Hightower, Sourdough, Gunner, Bloodshot, Specimen, Crawl, Stretch

Q: Stretch

Welcomed 13 PAX to a glorious morning at The Pit. Stretch reminded PAX the mission of F3 and provided a disclaimer before beginning the workout and welcomed one FNG.

Warm-A-Rama

PAX moseyed to for warm-a-rama

  • Windmills – 15 IC
  • Tappy Taps – 15 IC
  • Sun Gods – 20 IC (10 each direction)
  • Ladder Jacks – SSH – 10 IC, Smurf Jacks – 10 IC, Plank Jacks – 10 IC
  • Cherry Pickers – 10 IC

Pre-Thang

PAX partnered up 20 yards away and Inch wormed towards each other then did patty cake Merkins when meeting – 10 IC, then inch worm back to start.

THE THANG – Farm Strong

PAX got into groups of 4 for the THANG and rotated through 3 stations:

Station 1 – Feed the Cattle (hay bales)

  • Incline Merkins – 20
  • Overhead press – 20
  • Bent over rows – 20
  • Derkins – 20
  • Burpee bales – 10 – lateral jump over hay bale then burpee

Station 2 – She Thinks my Tractors Sexy

  • 5-10 Tire Flips

Station 3 – Pull Me Out (chains)

  • 2 PAX doing battle ropes with chains while other PAX completing exercises
  • Air Squats – 20
  • Monkey Humpers – 20
  • SSH – 20
  • Carolina Dry Docks – 20
  • Big Boy Sit-ups – 20
  • Flutter Kicks – 20 IC
  • Box Cutters – 10 IC
  • Pickle Pushers – 15 IC

Circle of Trust:

  • “The universe is so vast and so ageless that the life of one-man can only be justified by the measure of his sacrifice” – Vivian Rosewarne – flying officer in Royal Airforce
    • Sacrifice/serving – often isn’t fun and sometimes demands everything, but in it we find who we are and what we can become. It also places a higher value on those around you than you do on yourself. Sacrifice and being a servant is what leaves a lasting impact.
    • Find tangible ways to serve your wife, family and friends.
    • Gospel of John – Greater love has no man than this, to lay his life down for his friends
    • Love = Sacrifice
  • TAPS
    • 12/1 – CSAUP
    • Prayers for injured PAX

 

Coffeteria was held and pontification occurred

Aye!

Stretch

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