Please not another thing that equals 180

Weather: 39F but felt like 32F

FNG: None

Disclaimer: I’m not a professional, you could hurt yourself, you know your body better than anyone else, so be careful and modify as needed.

Warm-up: 

• High Knees 20 IC
• Catalina Wine Makers 10 OQ
• Through the Tunnel 15 IC
• LBAC 10 IC Forward and Backwards
• Don Quixote 15 IC

The Thang:

The PAX instructed to partner up and mosey to cage to get one block per person.  Reassemble at the light pole in front of armory.

The workout will consist of 3 rounds with each round consisting of a:

• set of exercises totaling 180 reps completed by each PAX
• sprint from sidewalk to sidewalk with 40lb sandbag then lap around armory
• sprint from sidewalk to sidewalk with 60lb sandbag then lap around armory
• sprint from sidewalk to sidewalk with 80lb sandbag then lap around armory

Round 1: 5 Burpees, 50 curls for the girls, 50 WWI sit-ups, 75 Overhead presses

Round 2: 5 Burpees, 50 Lawnmowers (25 each arm), 50 LBCs, 75 Chest Presses

Round 3: 5 Burpees, 50 Tricep Extensions, 50 Merkins, 75 Flutter Kicks

Mary: She didn’t get hers cause we ran out of time.

Countarama/Namerama/Pledge/Announcements/Prayer

Moleskin: This workout marked YHC one year with F3 and my 180 (hence the number of reps and total sandbag weight) degree change in attitude about getting myself in better shape physically and mentally.  Everyday the brothers of F3 inspire me to be better whether it is in the gloom at an AO, seeing the brothers achieving any of our goals or crushing one of the many events.

The devo was not really a devo but more of an extension of the discussion that was had at 3rd F the day before regarding resolutions.  Whether you make new years resolutions or not, I consider them more setting goals, do not look for instant gratification because many goals we set may take a bit longer to achieve.   Stay the course and crush those goals.

To all the brothers of F3 Summerville, Thank you.