new brother same buprees

  • Workout Date - 10/19/2015
  • Q In Charge - Padre (names at The Patriot)
  • The PAX - Brown Shorts, Boomhauer, Muffin Monster, Hope Solo, Swift, Tiny Dancer, DuPlo, Seal, Keystone, Missing, Quaker, Gluten, Mr. Burns, Red Wire, Youkilis, T-Bag, Steamer, Inspector Gadget, Gauge, Whittle (double respect), Whoopee
  • AO -

I do miss the brothers@F3RockHill and @F3theFort but I learned the essence of F3 is that it spreads and multiplies through others @F3SwampRabbit.#powerkeg.  I am in the process of moving to Easley, SC from Rock Hill, SC.

I also learned the universal exercise for all ages  BURPEES!

Warm Up

SSH: 20

10 Burpees

Windmill: 15

9 Burpees

Emperial Walker 15

8 Burpees

Merkens: 20

7 Burpees

Mountain Climbers

6 Burpees

Mosey

  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Diamond Merkin
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Wide Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Right Staggered Arm Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Left Staggered Arm Merkins
  • Run to top -10 Burpees
  • Run to Bottom – 4 second down and 4 second up Merkins 10

Mosey

Burpee Broad Jumps (Lost Count) up a Hill

I think that was all. But we may have done a few more universal exercises known as Burpees!

The challenge for the day was “Humility”  The ultimate of “Humble” is and was Jesus.

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Philippine 2:3,4

Feel Honored to be with some new brothers here #PowerKeg!

Padre (named at RH The Patriot)

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