A Ladder Workout in the Ponds

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

Conditions: 71 degrees and humid

FNGs: None

COP:  SSH x 20 IC, TTT x 10 IC,  LBAC x 10 IC (Forwards and Backwards), Imperial Walkers x 15 IC

The Thang:

Ladder workout today: Execute PT at four stops on our run to the Y. At each stop we add an exercise.

Stop 1: 5 Burpees

Stop 2: 5 Burpees, 10 Merkins

Stop 3: 5 Burpees, 10 Merkins, 20 Flutter Kicks IC

Stop 4: 5 Burpees, 10 Merkins, 20 Flutter Kicks IC, 40 Squats

Once at the Y:

• 20 Step-Ups
• Balls to the Wall
• 10 Derkins
• 20 WWI Sit-Ups
• 20 Step-Ups
• Balls to the Wall or Butts to the Wall

Begin the jog back to AO working our way back down the ladder, ending with 5 Burpees at our last stop.

Mary: WWII Sit-Ups x 20 IC, Pickle Pounders x 10 IC, Scorpion x 10

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC had the opportunity to visit the Holocaust Museum while in DC. This quote is on the wall as you exit the main exhibit:

“First they came for the socialists, and I did not speak out – because I was not a socialist.

Then they came for the trade unionists, and I did not speak out – because I was not a trade unionists.

Then they came for the Jews, and I did not speak out – because I was not a Jew.

Then they came for me – and there was no one left to speak out for me. – Martin Nimoller, Lutheran Minister ad early Nazi supporter who was later imprisoned for opposing Hitler’s regime.

Be sure to look out for oppression and persecution around you. Speak up and speak out.

Moleskin: This is YHC’s least favorite time of year. The humidity is just brutal in our region. All pushed through the ladder today however despite the humidity. With BTB and Chowda present, there was always mumble chatter to keep the PAX distracted from the pain and heavy breathing.