9-11-18 F3 Workout AO: @F3CornHuskHcap

Wait Time, Truss, Walk On, Folsom, Borland, FNG (Bill Wardell – Picabo), Biggie Smalls, Honey Stinger, Bubba Gump, Ponzi, Selleck, TC, The Plague, Tonight Show, Big One

Q: Brazilian



Bat Wings: 20 arm circles IC forward, 20 arm circles IC backwards, 20 seal claps, 20 overhead claps

Don Quixote’s

Monkey Humpers

Blades of Steel

Mosey to the Permanent Structure: 10 pull ups


Scout run to the parking garage and up to the top

Brazilian read the following: “@ 8:46 AM EST on September 11, 2001 Flight 11 crashed into the North Tower of the World Trade Center between floors 93 and 99. At 9:03 AM EST Flight 175 crashed into the South Tower of the World Trad Center between floors 77 and 85. That morning 412 first responders died climbing up and down anywhere from 70+ to 90+ stairs of the world trade center twin towers in heroic efforts to save their countrymen. This morning we’re merely tackling four flights of stairs.”

The PAX partnered up and did the following exercises running up and down the four flights of stairs in-between:

Top: 15 burpees

Bottom: 10 Turkish get ups – 5 each side

Top: 20 merkins

Bottom: 20 smurf jacks

Top: 25 Carolina dry docks

Bottom: 25 pickle pushers

Top: 30 cherry pickers

Bottom: Wall sit for 30 count

Top: 50 moroccan night clubs

Bottom: plank to the six

We then moseyed to the permanent structure for 10 more pull-ups



Big Boy sit-ups

Plank mayhem

Wait time closed out SMM with the American Hammer

“On September 11, 2001 2,996 people died and over 6,000 were injured. 412 of those who died were emergency responders in NYC. 40 of the dead were aboard flight 93 who after learning of the earlier terrorist events in New York City and Washington DC voted and decided to fight back, ultimately downing their plane in rural Pennsylvania. Today we honor the innocent victims, the 2.77 million service men and women who have served as US soldiers on over 5.4 million deployments since 9-11, we honor the first responders who daily serve to protect us in our communities and the family members of the victims of 9-11.” – Brazilian

TC then shared the following:

Danger is Your Business

What can mere mortals do?—Psalm 56:4

Our King, Jesus Christ, calls us to a new kind of life, his kind of life. “Follow me” is quoted more than fifteen times in the Gospels. Following him, however, goes against prevailing culture—for which safety and security are utmost priorities. The kind of life to which Jesus calls us is not safe, nor secure. Here’s a report from a man, the Apostle Paul, who lived it:

“Five times I received at the hands of the Jews the forty lashes less one. Three times I was beaten with rods. Once I was stoned. Three times I was shipwrecked; a night and a day I was adrift at sea; on frequent journeys, in danger from rivers, danger from robbers, danger from my own people, danger from Gentiles, danger in the city, danger in the wilderness, danger at sea, danger from false brothers; in toil and hardship, through many a sleepless night, in hunger and thirst, often without food, in cold and exposure” (2 Corinthians 11:24-27).

God didn’t design Paul for safe or secure; nor did he us. We’re all designed for big, dangerous lives: “. . . for God gave us a spirit not of fear but of power and love and self-control” (2 Timothy 1:7).

“If excellence is in the next five minutes, what do we need to do now… and how… to be powerful, loving, with self control? We are made to live dangerous lives. We are called to serve.” – TC


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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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