75s at the Lair 12/18/18 – Halpert Q
THE SCENE: a blessed 37 degree morning
F3 WELCOME & DISCLAIMER
Given, no FNGs, stretch, know yoself, don’t hurt yoself
WARM-O-RAMA:
SSH IC x75
THA-THANG:
Mosey to far corner of fields closest to playground where there is a pull up bar, rope tied to CMU waiting
One PAX is always on the rope, seated row pulling the CMU in to the group where remaining PAX are doing Qs choice exercises. No man left behind. Always 10 reps and plank or Al Gore while CMU is in transit. Once in, mosey to where CMU just came from as a group, swap puller on rope, repeat with next exercise.
- Squats x10
- Jump split squats 2 is 1, x10
- Merkins standard x10
- Wide grip merkins x10
- Diamond merkins x10
- SSHs x25
= 75 Reps for Uncle Ken
Rinse and repeat for 3 sets,
Mosey to pull up bar on playground. PAX did AMRAPS pull-ups until we hit 75 together.
Mosey to mid field. Escalator squats.
40 yd line – 5 squats
30 yd line – 10 squats
20 yd line – 15 squats
10 yd line – 20 squats
Goal line – 25 squats
Total count = 75 squats
Mosey back for Mary
MARY:
Batwings – 20 (4ct) forward arm circles IC, 20 (4ct) reverse arm circles IC, 20 (4ct) seal claps IC, 15 OH claps IC = 75 reps
Pickle Pounder x75
COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNGs) – Anklet, Utah, Pablo, Dial-up, Murse, C-Lo, Halpert on Q
CIRCLE OF TRUST/BOM:
Romans 12:12 – “Rejoice in hope, have patience in tribulation, and be constant in prayer.”
Murse, Pablo, and I had to be pall bearers at my Uncle Ken’s funeral on this day. This scripture was one I left with my uncle one week earlier in the ICU.
Men of F3, we all face trials, we all struggle somewhere in some way. Know the hope you can find in Christ Jesus if you don’t already. The hope of life everlasting. He is preparing a place in heaven for the saints, the believers on earth. With that hope, no matter the tribulation, you can have patience and not anxiety. Throughout it all, pray, pray, and pray some more.
MOLESKIN:
Life is short, bear good fruit while you’re in this world. There’s no reason not to. Be a light for others. Be a H-E-R-O “Help everyone regardless of outcome.”
ANNOUNCEMENTS:
