ACES + BOMBS
THE SCENE: Deerless, Snakeless 50°. Just frog choir and a guard cat.
F3 WELCOME & DISCLAIMER
Welcomed + informed. No WoR, cuz it was already warm.
American Hammer x 50 IC
Carolina Drydocks x 40 OYO
E2K x 30 (elbow to knee crunch) OYO
SSH x 20 IC
Mosey to Gazebo
Partner up (3 PAX, so YHC was solo)
Pax 1 does exercise while
Pax 2 Bear Crawl 20ft, run 20ft out, run back 20ft, BC back last 20ft (modified halfway through to only BC out, run rest cuz Tree Hugger was dyin and Soulja Boy was talking to the ground)
- Burpees x 50
- Overhead Claps x 100
- Merkins 150
- Big Boy Sit-ups x 200
- Squats x 250
Freddy Mercuries x 30 IC, American Hammers x 30 IC, Wall Sit until time (2.5 minutes)
COUNT-OFF & NAME-O-RAMA
3 PAX: Tree Hugger, Soulja Boy (AOQ), Photoshop (QIC)
CIRCLE OF TRUST/BOM:
I was encouraged by a group of young kids on a dance competition. They took a big risk on their last dance to share a message, speak truth to an apt audience of millions. Love first through simple acts of kindness. Be bold. Go all out at what you do because people are watching and you have a chance to be an example.
We were made to be courageous. We were made to lead.
We are supposed to be warriors on the front lines bold and unafraid. But have we become sideliners, watching but doing nothing.
Lord, make us brave and passionate. Seek justice.
Love mercy. Walk humbly with your God.
- Rosetta Stone’s family in dire situation in Pakistan with the India-Pakistan battle. Pray for safety.
- Tree Hugger for good Q at Morg on Friday. Recovering from donating blood, and 2 tough workouts prior to his Q.
- Photoshop – brother’s surgery recovery and that he’ll start going to F3
Cockpit is a cool little place in the outskirts but has character and a good array of tools for great workouts. Plus, Soulja Boy never disappoints with PLC. He brings a 12 cupper, so show up!
CRUCIBLE – March 30, TRAIN, TRAIN, TRAIN!