Intense work = Reluctant Force x A Freddie Mercury Tribute Sing-along

  • Workout Date - 01/19/2017
  • Q In Charge - 12th Man
  • The PAX - Slug, Fargo, Flow Rider, Guardshack, Seal, Redwire, Taylor Swift, T-Bag, Brown Shorts, Carl's Jr., Shiner, Keystone, Tiny Dancer, Boomhauer, Gluten
  • AO -

One of the PAX asked a thought-provoking question during the COT that really took some courage, so I commend you on asking it.  All men of all faiths are welcome in F3.  In addition, it addressed accountability.  Our actions and words should be carefully considered whether we’re in the gloom, in the workplace, or at home, and we shouldn’t be afraid to speak up to hold each other accountable.  It opened our eyes to a different perspective, and we need to understand our roles as a faith-based group of men.  We can serve a much greater purpose, but we all need to embrace the role of humble servants for all men of all faiths.

YHC recently the read the benefits of interval training, so that’s exactly what was planned for the morning.  High-intensity workouts burn more calories than any form of physical activity.  Here’s how it went:

Warmup – 

Hillbillies x 20 IC

Chinooks x 10 IC

Frankensteins x 20 IC

Grab a block from the pile and gather in the parking lot under the light, so the YHC can read his weinky.  Let’s get the party started:

Round 1 – Sprint the parking lot (~100 yards), mosey the turn, and sprint back to the starting spot (another 100 yds).  The following exercises were done AMRAP for 1 minute with a 30 second recovery time:  mountain climbers, LBCs, Full-range curls with the blocks, squats, pretzel crunch R and then L.

Round 2 – Sprint the parking lot (~100 yards), mosey the turn, and sprint back to the starting spot (another 100 yards). 1 min AMRAP/30 sec recovery :  merkins, lunges, burpees, flutters, derkins.

Round 3 – Sprint the parking lot (~100 yards), mosey the turn, and sprint back to the starting spot (another 100 yards). 1 min AMRAP/30 sec recovery :  tricep extensions w/ block, american hammer, air presses, Bobby Hurleys, Plank Jacks.

Round 4 – Sprint the parking lot (~100 yards), mosey the turn, and sprint back to the starting spot (another 100 yards).  1 min AMRAP/30 sec recovery :  skull crushers, rosalitas, imperial walkers, ice skaters, Freddie Mercurys (where singing Bohemian Rhapsody ensued), and finally werkins (No singing – only grunts on this one).

Announcements:

Dangler 6K February 4th (you should have received the email with the details)  If you want one of the shirts, signup no later than this Sunday, January 22nd at 5:07 PM.  Paypal payments can be sent to jacobhickman82@yahoo.com

Greenville News 5K this Saturday 9:00 Start time

Greenwood Convergence “The Assault” 1st Saturday in April

Drivers needed for Palmetto 200 – March 24th & 25th

 

Prayers:

Keystone Family friend’s teenage daughter dealing with a neurological disease

Brown Short’s Mom recovering from surgery

Praise for Boomhauer and Gauge

Slug’s mother-in-law – praying for good results on some recent health issues

SYITG – 12th

1 thought on “Intense work = Reluctant Force x A Freddie Mercury Tribute Sing-along”

  1. This was my first post at the keg in several months. Enjoyed seeing my brothers. Q was great. But most of all I keep being reminded how powerful F3 is at growing men. Well covered in the backblast, we are all to be humble servants

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