With a warm rain a possibility YHC called the disclaimer and reminded the PAX of the five core principles of F3:
Free of charge
Open to all men
Rain or shine
End with a circle of trust
Mosey toward the pavilion near the baseball fields for a little warm-up:
Weed pickers x12
Off we went in search of more fun. Ended up in the parking lot between the rec center and the splash park.
We partnered up and discovered someone had written some exercises on the pavement. Each pax did the designated reps for each exercise until the first PAX hit the target rep count. Then they both ran the perimeter of the parking lot and began the next exercise. Here’s what was served up:
Lunges x100 (single count)
Hand release merkins x100 – YHC showed a little mercy by changing to regular merkins after 50 HR
Mountain Climbers (alpha count) x100
American Hammers (alpha count) x100
Air Presses x100
Carolina Dry Docks x100
Sumo Squats x100
Mystery Exercise – turned out to be a burpee AMRAP dora where P1 does burpees and P2 runs a lap.
With just a few minutes to spare YHC called an Indian Bear Crawl until all Pax had run and then back to the flag for a minute of dying cockroaches then time was called.
Q school at the Widowmaker on Saturday, November 21. This is a good opportunity for guys who have never Q’d or rarely Q to be schooled by the master Q himself, Zohan, on best practices, etc. At a minimum, you’ll get a great work-out in.
F3 Cherokee 24 hour challenge is coming up but don’t recall the date/location. If you’re crazy enough to do this challenge you’ll find out the details.
Several AOs are doing Thanksgiving Day activities including Rubicon (touch football?) and a run in/through/around Medlock Bridge neighborhood (check with Flo for details).
Tebow is hosting a book study at his home. Books change but great discussion is constant. Hit him up for details.
Prayers for our marriages and specifically that we as men would show abundant love and self-control which are the two bookends to the Fruit of the Spirit (Gal 5:22-23). Holy Spirit come and give us wisdom and perseverance.
We know some PAX are nursing injuries and otherwise not able to join us. Just know you are missed when you are not here and welcomed back any time. Thanks for allowing me to lead this morning.