YHC has been somewhat nervous about having the Q at #thegoodfight, nervous enough that yhc woke up earlier than usual, but laid my head back down, only to wake up and realize that it was 5:15.  Thankfully yhc made it in time.  Yhc has been thinking about a theme for the beatdown, and thought about just repeating one of the hardest posts yhc has had at #thegoodfight (Beatdown delivered by Noonan).  Combining that with yhc’s favorite NFL team and how they’ve been terrible for quite some time now, a theme was set.  Abu and IT were asking each other if they brought their 5 lb weights, and yhc was exited to get started.  Pax circled up, disclaimer given, and this is how it went.

Warm Up.

• 15 SSH IC
• 15 Merkins IC
• 15 KB Squats IC
• Run a lap to the traffic light and back to flag

The Thang – 25 reps to reflect the 25 years since the 49ers have won anything signifcant!

• 25 Curls IC
• 25 Tricep extensions IC
• 25 Overhead Press IC
• DORA – pax were notified about the inspiration behind this dora.  Pax started the mumblechatter and wanted to “thank” Noonan for the inspiration.. :)
  • Partner 1 Runs w/KB to the well (KB in right hand) and back (KBB in left hand); Partner 2 KB Figure 8’s (100)
  • Partner 1 Runs w/KB to the well (KB in right hand) and back (KBB in left hand); Partner 2 around the body pass (200); switch direction every 10 reps
  • Partner 1 Runs w/KB to the well (KB in right hand) and back (KBB in left hand); Partner 2 KB Plank Swing (300);
    • Mumblechatter after this dora was announced – “we were talking about this the other day…… and how we shouldn’t do these….”
    • Recommendation from Abu – need to do these with 10 lbs.  Noted!
  • Plank for 6
• 25 Sumo Squats IC

Mary

• 25 WWI’s IC
• 25 Freddie Murcury’s IC
• Supermen
• 25 Thors IC

6:15 – COT/BOM

• Thee Hot Spot – Recovery from ankle injury
• Pied Piper – Back Surgery Scheduled
• Injured Pax
• YHC lost 30 lbs since joining F3 Brotherhood
• Tonka – Praise for doing the things we are uncomfortable with.  D2X read – recommended.
• Prayer

Announcements

• Lunch at RJ’s Friday
• YHC has got the Q at West Side Story

Moleskin – 

Can’t say enough about the F3 brotherhood.  Yhc has been has been spreading it like yhc likes to share the Gospel.  Afterall, our bodies are not our own, and when yhc realized that, a much needed change needed to be made.  It was great to see all the pax who posted to support and have a good time… I hope… As the theme of failure and doing the hardest thing, yhc has been inspired by Thomas Edison’s saying – “I have not failed.  I’ve just found 10,000 ways that won’t work” and from Scripture – “For a just man falleth seven times, and riseth up again: but the wicked shall fall into mischief” – Proverbs 24:16.  Great push brothers!  Truly grateful for the opportunity Silverback!

FP