- Thursday, December 22, 2022
- 36.119124, -79.834500
- 41 °F, 96% humidity
The King, Windmill (RESPECT!), Gridlock (RESPECT!), Red Line, Flo, Wookiee, Expired (RESPECT!), Rob Sandoval(FNG: New Day), Apollo (RESPECT!), Snow White (RESPECT!), Flat Rate (RESPECT!), Patch, Fore, Tommy Boy
It had been a minute since YHC showed his mug at Closing Time; GREAT to be back and in the Q position. We welcomed FNG Rob Sandoval, dispensed the mission, disclaimer, and a reminder to put in the work. Fellowship will come later. Then, we were off & running…
A lap around the island and down to the midway point of Jaycee Park for:
- SSH x 25 IC
- Copperhead Squats x 20 IC
- Sun Gods > Unwind > Chinooks > Moroccan Night Club x 10ea IC
- Hillbillies x 20 IC
- Mountain Climbers x 20 IC
The pax then headed down to the red gate for:
Grab a #BattleBuddy and hold one another Accountable to the work. Three Exercises: Merkins, Squats, LBCs. However you wanna split them up to total the various rep counts. Combine reps with your #BattleBuddy to meet the Rx amount.
There are five islands spread out across the 1/4 mile parking lot. Run far? Less reps. Run near? Many Reps.
- Island 1 (close): 500 reps, total
- Island 2: 400 reps, total
- Island 3: 300 reps, total
- Island 4: 200 reps, total
- Island 5: 100 reps, total
“OMAHA!” called for time.
Back to the #ShovelFlag (no shovel flag tonight) for:
6 Minutes of Mary
- Low Slow Flutters x 20 IC
- Pickle Pushers x 20 IC
- American Hammers x 10 IC (thanks for the assist, King!)
- We’re dropping a video of The King on Twitter this week. The goal is to get the F3 Nation to retweet it and tag @WWE and his hero @BeckyLynchWWE in hopes of getting their attention ahead of Wednesday’s event at the GSO Coliseum.
- Apollo– 50 looks good on you, my friend. Congrats on the weight loss and fitness gains.
- Patch– appreciate the push and the Fellowship while we chopped up some reps. LYMI
- New Day– welcome to F3; you gave us all a gift with your vulnerability; it validated more men than you know. Keep coming out… it doesn’t get easier, you get stronger.
- Snow White– enjoyed our conversation after dinner. There’s a lot of good in the world when it’s given a chance to shine.
Circle Of Trust
Grace & Peace, men.