Whole Body Circuit
THE SCENE: 72 degrees, blue skies and sunshine.
F3 WELCOME & DISCLAIMER
Disclaimed. Not a professional, You are not paying to be here. Modify as necessary, stop at anytime.
WARM-O-RAMA:
Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15.
THA-THANG:
Mosey lap around the parking lot.
Nature Boy and Sleep Number led the way with their rucks on today. Great job men! It will payoff for you next week.
1. 25 Merkins, 25 Burpees, 25 bodybuilders.
Bear crawl 25 yards.
2. 25 BBS, 25 LBC, 25 Oblique situps (left) 25 Oblique situps (right)
(PAX were met by 2 of their F3 brothers, Speedy and Murdoch who were out running. While they couldn’t be convinced to join up, Speedy did save the PAX from penalty burpees by leaving The Annex shovel flag. Thanks man! You were there when we needed you.)
Crab walk 25 yards.
3. 10 Single leg squats (PAX formed a circle each one relying on his brother for balance.) 10 left leg, 10 right leg. 20 Diamond merkins.
Mosey lap around the parking lot.
4. 20 SSH IC, 20 Crossover IC, 20 Butt-Kickers OYO. (OBOP called the Q Satan after the crossovers; YHC couldn’t be happier being knighted by the Queen.)
5. Merkin challenge: 20 regular merkins, 20 wide arm merkins, 20 narrow arm merkins, 20 seal merkins. Goal is to get all 80 done or as many as possible in 3 minutes.
Mosey lap around the parking lot.
6. Bolt 45s.
7. 6-minute alternating merkins and squats. (do 20 merkins then 40 squats) as many sets as possible in time allotted.
MARY:
American Hammers IC 20
Nolan Ryans IC 10 each side.
LBC IC 20 (Grimace)<——time to get a Q brother.
Plank 60 seconds
COUNT-OFF & NAME-O-RAMA
Hot-N-Ready, O Positive, Daniel Tiger, Nature Boy, Orange Julius , Nickelback, Grimace, Halpert, Teacher’s Pet, Sleep Number
CIRCLE OF TRUST/BOM:
YHC has always found the story of James Braddock, boxing heavyweight champion, particularly inspiring. While successful in the late 1920s he lost nearly everything by the early 1930s both in the ring and financially. His story is portrayed by Russell Crowe in the film Cinderella Man and the Jeremy Schaap book of the same name. (As is typical the book is a bit better than the movie.)
With a wife and 3 children to support, Braddock was nearly destitute and eventually went on public welfare much to his great embarrassment. Despite the adversity, he never gave up. He continued to push himself and, after several key victories in late 34 and early 35, he got a heavyweight title shot against the great Max Bear, the reigning champion and despite being a significant underdog, pulled off a stunning upset.
Braddock used the success of this victory to right his circumstances. He took care of his family, he paid back the welfare money to the state of New Jersey, though not obligated to do so. He cared about many of the things we encourage each other in F3. Family, friendship, community. Fitness, Fellowship, Faith.
YHC believes each and every man is capable of great things, whatever greatness is as defined in our own minds.
Prayers for the East Coast with Hurricane Florence in general and Nature Boys brothers who live there specifically. Prayers for next weeks GrowRuck event and safety for all the PAX.
MOLESKIN:
Great enthusiasm by the brave few PAX who came out today!
Fund raising for West Cancer Clinic brought a lot of traffic to usually empty parking lot. PAX kept an eye out on each other and everyone was safe.
ANNOUNCEMENTS:
GrowRuck next week. Saturday Mothership Q will be at ECS not at Shelby Farms.
