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
