Do you need a 10 count?

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Might have been the best night in a long time, approximately 78 degrees, dry and a slight breeze

FNGs: none

COP:

• Thru the Tunnel 15x IC
• Imperial Walker 10x IC
• Moroccan Nightclubs 50x IC
• T-Claps 20x IC
• Plank Jacks 10x IC

The Thang:

• Indian Run around the park and to the cage.
• Each PAX grab the following:
  • 1 tire
  • 1 block
  • 2 bricks
• Using the tire first, we lined them up facing Hickory St and proceeded to do the following:
  
  • Flip tire 10x and sprint to the end of the Armory, then sprint back to tire and flip it back 10x. Rinse and repeat 3 times.
    • YHC asked the PAX if they needed a 10 count before the last set and when some PAX said yes, YHC said I will give you one more 10 count of tire flips. (What a d&^%!)
  • Shoulder Shrugs inside tire 15x IC. Rinse and repeat 3 times.
  • Lateral Jump Burpee 5x. We only did 1 set of these as they were a challenge.
    • PAX start on one side of the and jump laterally onto the tire, then to the other side and do a burpee. Then you go back the way you came and do a burpee. Once you get to where you started, that is 1.
    • This was one YHC found online and will definitely keep in his back pocket as it was a crowd pleaser.
  • 10x pull ups
• Next we used the blocks and did the following:
  • Curls for the Girls 15x IC
  • Tricep Extensions 15x on Q
  • Merkins on block 10x IC
  • Rinse and repeat the above for 1 more set.
  • The third set was reduced to 10, 10 and 5 reps, respectively. This was a tough circuit and audibles were needed.
  • 5x pull ups
• Lastly, we went to the wall and used the bricks. The following were completed:
  • Tempo Curls while holding Al Gore 10x IC (6 count cadence – up 1, 2, 3 and down 4, 5, 6)
  • Triangle Raises (start with a front raise, then bring out to side and down) 10x OYO
  • Tricep Kickbacks on tire 15x each side OYO
  • Rinse and repeat the above for 1 more set
  • 5x pull ups
• Stow coupons and mosey back to the flag.

Mary:

• None as there was no time

Numberama: 11

Namerama: Mom Swap, PTI, Johnny 5, Green Thumb, Hotwire, Bed Pan, Marvel, Cheetah, Stalker, Hard Drive

Pledge and COT

Announcements:

• Saturdays are at Faultline until further notice
• Numerous races coming up, Tri this weekend (go crush it Ma Bell, Stick Em, Jingles and DT!!), Savannah Rock & Roll 1/2, Sweet Tea Half, etc.

Devo:

• ‘Men’s best successes come after their disappointments.” – Henry Ward Beecher
  • This spoke to me on many levels because we are constantly disappointed in how events unfold and end up. Be sure to not stay bitter and overcome it. Turn the disappointment into motivation and use that to fuel your success!
• YHC also saw something online that peaked his interest and generate some 2nd F following the BC.
  • What are you waiting for “someday”?
    • This could be things such as “Someday I’ll travel to….”or “Someday I’ll start eating healthy”.
      • Take someday out of your vocabulary as life is way too short. Turn someday into today, tomorrow, the next day. Don’t let your ambitions be a someday.

Moleskin:  It’s always great to be with the Accelerator boys. These guys never let me down. YHC had a tough workout planned, audibled and they still kicked ass. YHC thought up this workout about 3 hours before and I never do that. I think everything went well considering.

Having the week off of work definitely helped me realize what is important in life. Family is the most important thing in my life and they are the reason I do what I do in the gloom with my brothers. Go out there and make a difference for yourself, your wife and your children. Make better eating choices, workout more, but more importantly, know the reason behind why you are doing all of these “stupid” events. It will only fuel you more!