6:15  –  EC to Run or Ruck – Shovel Flags Planted.

Warm Up – Cold Cut

Blink and 2019 is on us!!!

James chapter 4 and 14 speaks how our lives are like a vapor and then it is gone. I Corinthians 15 and 52 speaks of how in a twinkling of an eye, at the last trumpet….we will be changed. Amen!

I appreciate F3. On the cusp of another year we continue meeting in the gloom. We have  45 minutes that we invest either in ourselves, others or both. Nelson Cooper, Papa Smurf was inspirational in many a way. A kind word of encouragement goes a long way. Nelson said, “Know that your life matters to many, so do good work, laugh everyday, and press on!”

Jesus when on earth had 3 closest to Him, Peter, James and John. Who are you close with? If no one, then what can be done about it? We are worth it. Pushing the ROCK is an analogy found in the realm of F3; (It is found in “FREED TO LEAD”). Are you in a sifter being turned? A cool thing about this is a sifter doesn’t have to go away (the men who invest in your life and ask those hard questions). We all carry something, at times alone; other times help is there (There, can be with and from men of F3ENC).

Cold-Cut and Abu Q’d  as YHC’s, leading the Convergence at Eagle’s Ridge. Some fun is to be had and the other 3 F’s for sure. Proper form, modification, cadence, leaving no man behind and other things for sure is what we hope you take away from this first beat down of the year.

7:00   Welcome. Pledge of allegiance. Disclaimer. Modify. And, “off like a dirty shirt”  Mr. Belding.

Warming up, not in the grass. We circled on the concrete. Good Mornings. SSH. We moved and again in a circle had Hallelujahs, while those who joined the F3 ranks most recently stepped toward the center. Those on the outside then were recognized as having invited men all the way to the F3ENC beginnings.

Ran up Murphy Mountain then counted by TWO’s heading to either side in the tunnel behind Minges. One side completed People’s Chair, the other side Planked. We alternated a couple of times and then.

The Thang – Abu

Follow me to Minges Meadow

2 Rounds of:

P          Prisoner Cell Merkin Burpees x 5 OYO(Drop to plank, 1 Merkin, bring right knee to chest and back, 1 Merkin, bring left knee to chest and back, 1 Merkin, jump up = 1 PCMB)

L          Lieutenant Dans x 10 IC (Right Lunge, Left Lunge, Squat = 1)

A          Absolution x 10 IC (Start in plank position and perform a Groiner, jumping feet forward and back, then Mahktar N’ Diayes, then Chilly Jacks, and finally Mahktar N’ Diayes to plank starting position = 1)

N         No So Easy Hip Bridges x 10 IC (Hip Bridge, right leg out and back, left leg out and back, down = 1)

K          Kickbox Squats x 10 IC (Squat Right Front Kick, Squat Left Front Kick = 1)

2 Rounds of:

C          Clock Lunges x 5 each leg IC (Forward lunge, side lunge, reverse lunge, curtsy lunge = 1)

S          Side Plank Dips x 5 each side IC

A          Apollo Creed Up Downs x 10 IC (Right Arm Up Down, Left Arm Up Down = 1, modification is do a regular up down)

U         Uppercut Squats x 5 each side IC (Squat down and twist back, rotate and uppercut across your body up to the sky)

P          Plyo Knerkins x 10 IC (on knees, plyo up to bring your hands off the ground for each merkin)

Mosey to the curb in front of the basketball practice facility

Burpee Suicide

1 burpee to begin at first light pole, run to the 2^ndlight pole, 2 burpees, run back

1 burpee, run to the 3^rdlight pole, 3 burpees, run back

1 burpee, run to the 4^thlight pole, 4 burpees, run back

1 burpee, run to the 5^thlight pole, 5 burpees, run back

Modification: Don’t go back, just advance forward

Mosey back to the flag

Mary

Crab Cakes (in crab position, touch right hand to left foot and left hand to right foot = 1) x 10 IC

Grave Diggers x 5 each side IC

Peter Parkers x 10 IC

Heels to Heaven x 10 IC

Prayer Requests: A lot to be thankful for, injured/hungover PAX who were unable to make it, One Word challenges

Announcements:

One Word Challenge: If interested, contact T-Bone

#TheCommons is moving to 0530 start time

Q Source starting this Sunday at Krispy Kreme following #TheCommons – Gazelle is the Q

Moleskin: A lot of ideas went through my head for this workout. I wanted it to be difficult for all to get the New Year started off right, but I also wanted it to have some meaning and purpose as well. The Plank and CSAUPs are awesome challenges within F3ENC and F3 as a whole, and I hope every PAX that reads this strives to complete The Plank 1.0, 2.0 or both at least once in 2019. I also challenge you to sign up for a CSAUP that you think you can’t do right now. If it doesn’t challenge you, it won’t change you. Ask other PAX what they are doing, sign up, and train. Cheers to the start of an awesome year. Aye!

PS Big thanks to Cousin IT and Whatley for keeping me straight during the beatdown. I had my Weinke in hand yet still managed to get ahead of myself more than once. #IronSharpensIron #Accountability