QIC: @diopter
PAX: @HokiePoke @HVAC @HBC @TableSaw @Lechate @JohnnyUtah @WCBDFY @OG @BettyCrocker @CapnRon @LizardsThicket @CreditCheck @SwampFox @JoePa @Screech @Bandit @GoldenBear @FireMarshallBill @CatSoup
Today we were running the IronPax Workout 0, which is a warm-up to the September event. 20 Pax posted for this, 4 were doubling up after an Early Bird Special at 0400 where a total of 6 were present.
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Warm-up:
SSH x 30 IC
IW x 15 IC
Asphalt Grabbers x 10 IC
Stretch Hammy’s (right, left)
Merkins x 10 IC
LBC’s x 50 OYO
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The Thang:
IronPax Workout 0, 6 cycles of the following:
24 Squats
24 Merkins
24 Lunges (1 per leg was a 1 count)
400 meter run
We also did some ab work in between sets as we waited for all pax to finish the run:
Big Boy Sit Ups x 15SC
Freddie Mercuries x 15 IC
Freedom Twist x 15IC
Flutter Kicks x 15 IC
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COT:
"But godliness with contentment is great gain. For we brought nothing into the world, and we certainly can’t carry anything out."
1 Timothy 6:6-7
Material wealth and things must be left behind us when we die. Consider leaving a legacy that only you were chosen to fulfill. Identify something that motivates you as if you were born to do it. Spread this legacy over people in your proximity and understand that they will take a little piece of this with them on their journey as well. In order to fulfill our legacy we must be in top form physically, mentally, and spiritually. F3 helps us in all of these categories if we dive into each and become better at each.
Announcements:
- Labor Day F3 Convergence, 0630 at The Egde (Folly Beach Pier)
- Indigo Rebellion Launch on Johns Island, Sept 7, 0700 Haut Gap Middle
TAP’s
- SwampFox and his family with the loss of his father-in-law
- Falkner and his wife and child
- Harbaugh and his continued health
- Michael Bolton and his custody case this week
- Lechate and his family for the loss of grandfather and grandmother
Enjoyed it, gentlemen!
Diopter