- Workout Date - 03/09/2015
- Q In Charge - Gluten
- The PAX - Keystone, Swift, Heifer, Tool Man, Candy Crush, Inspector Gadget [respect], Youkillis, Cabin Fever, Slug, Quaker [respect], Boom Hauer, Brown Shorts, Gristle, Tea Bag, Hot Lips and YHC, War Daddy Gluten.
- AO -
II Timothy 1:7 HARD SURFACE RESTORATION – Some of you may have heard of this business. GOD literally put me behind a truck on my way to work last Friday that was pulling a nice covered trailer hauling heavy equipment for a job to be completed by HARD SURFACE RESTORATION. I know nothing else about them other that how GOD used them to show me this scripture. And to recognize that there’s a parallel in their name what we need as men. F3NATION is an opportunity us to experience some hard surface restoration… to be FREED TO LEAD! Knocking off those rough edges is hard work isn’t it! We are on a journey as F3 Brothers, works in progress, in a process of transformation, refinement. One workout does not get you there, we all know that. It’s a cumulative process. We’ve got to start somewhere, but be sure you start. Fitness is the magnet or drawing card. The Fellowship we discover as we suffer together in the gloom is the glue, but what happens in the COT & BOM is where we gradually, through the work of a Higher Power, get closer to the design GOD has in mind for each of us! Paul encouraged Timothy, “God gave us a spirit, not of timidity, but of power, love and self -discipline.” FAITH, grows here in the gloom in the COT & BOM. It’s the dynamite! Are YOU there yet? Test your faith in a small way by leading a workout! Some of you are ready now. Some of you are not far at all. You can do it! You’ll be glad you did. Gluten’s Monday Adventure? It was like a familiar them, just ramped it up a bit…
WARM-UP a.k.a. WarmOramA210 featured SSH, IC x40; Mountain Climbers, IC x30; Imperial Walkers, IC x20; Squats, IC x 20; Imperial Walkers, IC x 30 (ooops!); Mountain Climbers, IC x 30; and SSH, IC x 40…
BRISK Mosey on the road less traveled to the top of the hill for some plankOrama while the 6 catch up for…
The THANG
Crab Cakes, IC x 20…
Short mosey over the hill to the block pile for…
BlockOramA featuring Team Block Hop; Calf Raises & Achilles Stretch, single count (up/down on the block); Curlz, single count x7 low, high & full range with holds in between 21 total; Tricep extensions, single count x10; Hold block overhead for leg kicks, with eventual countdown from 10 followed by putting blocks away plank up while waiting for the 6 to do a mosey to see “Good Ole Smokin’ Joe”…
Joe Hendricks: All 3 sections of steps backward bear crawl, with reverse sprint, lunges and duck walk respectively, after each section. Ring Of Fire Merkins X 7 with Plank while you wait your turn. Good work! Mosey to a point followed by a Jail Break to the Shovel Flag LEAVING just enough time for…
6MOM featuring…
LBCs, IC x 15; Dolly, IC x 15; Bicycle, IC x15; Rosalita, IC x 15 and SLOW Flutter, IC x 15! Ding, ding ding! We’re done/ready for COT for count off, nameOrama, announcements and prayer requests/praise reports… Great work by sixteen PowderKeg Brothers! BIG DAY in Williamston for F3 Launch tomorrow, Happy Birthday Brown Shorts w/ 42 candles! Shamrock Shuffle 5K, Mud Run, and Powder Keg Saturday Work Outs at 7am. YHC prayed us out remembering Tea Bag’s brother, Gluten’s mom, Golden Sambrarro and of course those F3 brothers not present as well as those posting at other AOs across this country and across the pond (Sherpa, Nepal) remember too, all the others suffering in silence and for us to remember God gave us a spirit not of timidity, but power, love and self-discipline – and boldness to share this opportunity with other men (sad clowns, like we used to be). EH heavy! It’s always a pleasure to lead such an inspiring Band of Brothers and I am thankful to GOD for each of you as we strive to Live life as only God imagines. Ephesians 3:20! See you next time, ITG! YHC, Gluten, out!