Coming off a motivating weekend with the impressive efforts shown by the Churham PAX in both raising money for the Special Ops Survivors, as well as the joint F3/Special Ops TBL event Saturday morning (57 PAX!), YHC was feeling charged and ready to go in keeping the positive momentum to start Monday off right. YHC, Sweater Vest and Shake It rolled in for a little EC work consisting of 10 pull ups, 20 KB swings (1.5 pood) and farmers carry with 2 x 1 pood KB”s. After 6.5 rounds we hustled up to the other 10 PAX who were ready to get after it. Here”s how the thang played out……
Warm up: SSH, Overhead Clap, Windmill, Mountain Climbers, & Merkins
Blood pumping and music ready we moseyed over to the bottom of Whitford for a little hill work.
Set I – backwards run up, run down, SSH until all PAX done
Set II – bear crawl up, run down, SSH until all PAX done
Next, jog up the hill to level ground in front of the track for the next course. YHC was looking for inspiration last night when planning this morning”s Q. As we get older we tend to overthink simple matters such as 0530 beat downs. Given the occurrence of this last night YHC turned to his 6.5 year old, Mary (Twinkle Toes is her self-given F3 name), for advice. YHC says to her, “Daddy is Qing F3 tomorrow morning. What should I do?” Yes, she”s slowly learning the lexicon. Mary, “I think you should do burpees!” YHC, “Perfect, how many?” Mary, “I think 3 would be good” YHC, “Three! Is this your version of a Floyd Plank! We need more than 3. Give me another number.” Mary, “How about 50?” YHC, “Deal – 50 it is but they”ll have to be fast!” YHC is thrilled to have a good fitness adviser at home who keeps it simple.
So 50 burpees it is. 1 set of 25 oyo w/alternating lunges until all PAX are done. 20 count and then repeato.
Moving on to the main course we jog over to the underside of the soccer/lax field where 1 beautifully situated i-beam was recently discovered. Such a pity that this shiny steel had been neglected for so long especially when it”s contiguous to the track. The following was served up:
400m run / 10 man maker pull-ups / 20 merkins / 30 body weight squats AMRAP
The PAX made it through 3 rounds and were really getting after it. Tclaps for the big efforts put forth.
We had just enough time to jog back to the parking lot for some Mary. Flutter kicks, superman”s, russian hammers and plank jacks closed us out.
COT
Welcome FNG – Crimson & Tclaps to Big Sky for already bringing someone out.
Sawyer encouraged the PAX to take the time to read the back blasts. They never disappoint. They”re full of ideas, inspiration and motivation.
Prayer Requests – Nickelback asked for prayers from the PAX for his sister.
Closing Thought – Take a moment to stop and appreciate the fact we all have F3 in our lives. With the growth we”ve seen in our region and the number of AO choices it can be easy to take what we have for granted. It”s a tremendous gift our area has been given and it changes lives for the better while making our community stronger. Thanks to all the PAX for making F3 what it is.