QIC: @toxic
PAX: @hawkeye, @swinger, @glowpop, @mikebrady(FNG), @cardinallaw, @piledriver, @slippers, @ducktails
Welcome FNG @mikebrady (he has 6 kids; 3 boys and 3 girls; hence how he got his name). EH’d by @Hawkeye; good work!
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Warm-up:
SSH x 20 IC
IW x 15 IC
Merkins x 10 IC
Grass Grabbers x 10 IC
Stretch (grab right ankle for 10 seconds, then the left ankle for 10 seconds)
Smurf Jacks x 10 IC
Indian Run 700m (x 1 ¾ around the track)
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The Thang:
Tabata Style on the basketball court – 3 rounds of 10 different exercises – MAX REPS
Rounds 1 & 2 – 45 second exercises, 12 to 15 second rest after each exercise
Round 3 – 30 second exercises, 8 seconds rest after each exercise
- Double Slide Burpees
- Incline Merkins w/Blocks
- Shoulder Press w/Blocks
- Old Maggies
- Jump Lunges
- Suicides – 2 suicides the 1st two rounds, 1 suicide on the third round (these were not timed)
- LBCs
- Cinder Block Rows
- Around the World Planks
- Squats to the Block
50 cinder block curls – single count
Walked over to the playground equipment & partnered up for a quick exercise. 25 pull ups and 50 merkins as a team.
Mosey back to the flag, Flutter Kicks x 20 IC, Big Boy’s and freedom twist x 15 single count, and then plank position to end the workout.
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COT:
Proverbs 17:17
“A friend loves at all times, and a brother is born for a time of adversity”.
All of us should really embrace the relationships in the F3 community. Build a trustworthy relationship with another F3 brother that you can lean on in tough times and also one that will hold you accountable. We need that brother that will be honest with us and tell us what need to hear, not what we want to hear. Don’t be ashamed to be open about your faults and shortcomings. We all have them. Talking about them and working thru them is how we get better as men.
Announcements:
· The Edge of Glory Relay – Saturday, Sept 21. Folly Beach Pier. Some teams are still looking for guys; get on slack and inquire if you want to participate.
TAP’s
· Continue to pray to Slippers’ sister as she is trying to grow her family
· Pray for Slipper and his wife as they have a very tough decision on deciding on a school for their children
· Pray for Swinger’s wife and 2 oldest kids as they travel up to Maine. Safe travels Lord. (also pray for Swinger being home with the rest of the kids 😊)
· Continue to pray for Toxic’s son, Tripp, as the doctors continue to monitor his kidneys. His test results from this past Tuesday were VERY positive! God is good!
Conquer the day gentlemen!
Toxic
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