Slaughter Start: 5 Burpees
Mission statement and Disclaimer
COP: Arm circles, Cherry pickers, DQs, SSHs, Mt. Climbers, WWIIs, Merkins.
The Thang:
Eye of the Storm – Five jump squats at the center of the Carillon field, moving randomly to it’s four corners for 20 monkey humpers, 20 SSHs, 20 dry docks, and 20 plank jacks, while going back to the center (for another 5 jump squats) between corners. Slight mod here, but thank you Doozy for this gem.
Sippy Cup led us in plank variations while waiting on the 6.
On the mosey to the pipeline, 5 Burpees OYO. Pit stop at the Rusty Cage for Pull Ups ‘til failure.
Triple Check on the Pipe Line – timer ran while the other partners did heels to heaven and plank hold. Fun Fact: Sippy Cup was the creator of the pipe line triple check. Good stuff stands the test of time.
Love Hill – Not much creative with this Q. Just hard work offered up by those that came before. Apparently, Toga (who I have never met) created Love Hill. We partnered up for the usual torture: P1 ran 1/2 way up the hill, while P2 bear crawled. Switch. Then lunge and lastly broad jump burpees. Then Mosey to the amphitheater for some…
Amphitheater Fun- We went from the bottom to the top with a box jump, 2 dips and 4 flutter kicks on each step.
Fireman Ed led us in plank variations waiting on the 6.
Killed a few min w/ SSHs interrupted by various core exercises selected by the PAX.
BTTF. Numbers. Names.
Announcements:
7am at the Alamo 9/16 for Liv, Yeehaw’s child that has suffered from brain cancer. Come on out, wear yellow and give some support.
Also on the 16th, 5k memorial run for a Freeman HS teacher that was lost last year.
9/23 is the F3 RVA anniversary convergence at the crucible at 7:30am (Oyster is gonna hit up Dog Pile first, he might inspire me to do the same).
And the Sit & Sip will be held later that day.
Prayer Requests: It’s not exactly a prayer request, but I shared with the PAX what Gypsy shared with Lighthouse and myself during the Currahee Run: Practice sharing a compliment with someone at least once a day. Make it sincere. You will make an impact on the other person and you will walk away lifted up as well.
YHC took us out.
Moleskin: I don’t have to reinvent the wheel. There is so much wisdom swirling about from the men of F3. Great exercises exist. Use ‘em. F3’s entire blue print was just waiting on all of us to arrive and do something with it. Practice something that has benefited another. I can rise higher as I slowly work towards becoming the man God intended for me to be by trying to stand on the shoulders of those honorable souls that came before and those that are here now.
👊🏼
