Brought the Combos

13 worked the combo’s at #blastoff and left more prepared for the day. Exhortations were provided to connect our hearts to the Truth and to strengthen the courage and frames of Husbands, Dads and just Great Men in general. Did a single tour around Boyd Lee while enjoying QT with the Brothers. Thanks to @F3Bono & @F3CousinIT for the honor to Q. Let’s meet again and bring another Brother with us next go round. @F3ENC

Here’s the run down on the blastoff:

The Warm-Up:

Moseyed around the perimeter 1 lap

Circled back up at the Flag and did some more oiling the moving parts

Shoulder Circles (Palms-Up)

Shoulder Pendulums

Reach for the Sky (Dynamic Lat Warm-Up)

Reach to the Oblique (Deltoid and Scapula)

Press-Press-Fling (Pushing Muscles i.e. Chest, etc.)

Began the Get Down and Get Up:

General: Engaged with Six Combinations of Exercises to Invigorate the Whole Person:

Here are the specifics:

Combo 1:  Plank with Knee Tap: Men lined up in plank position side by side while the first man hustled to the front of the line up to get back to the business of planking, each man followed suit. While waiting the turn to trot to the front every man repeated engaging in planks with alternating single hand touch to their opposite knee. Kept on til every man got their run for glory.

Combo 2: Broke the PAX up in a 1 group and a 2 group. We moseyed just about 30 yards to the green pond (the wet grass area) and Group 1 performed stomach swimmers and Group 2 performed Cross-Country Skiers for 10 reps with a 4-count.

Combo 3: We ran over to the Wall. Group 1 Performed 1 set of NESW Merkins (where you perform a Merkin at each point while plank walking to the next directional point and so on.) While Group 1 was navigating with Merkins, Group 2 was holding a Wall-Sit. Once Group 1 completed their once around, the Groups switched. We, then, rinsed and repeated going the opposite direction (NWSE).

Combo 4: We moseyed back to the Green Pond where we worked all together by lining up side by side in a side full plank (modify as needed) and held while each Man showed their rendition of one Burpee and hustled to the front of the line and the next man did the same. Once each Man had a chance to Burp and Hustle, we turned and side-planked on the opposite arm and repeated the Burp and run to the front.

Combo 5: We remembered our Group 1 and Group 2 status and Group 1 stationed themselves about 10 yards to a spat watermelon seed distance away to crank out some LBC’s while Group 2 engaged in the Inch Worm to Group 1’s Location. The Men, then, switched and did the opposite groups exercise.

Combo 6: We ran to the North-side decline hill and there every Man did 5 to 10 single-arm shoulder merkins, making sure to bless both shoulders. Then, we all engaged in 10, 4-count Flutterkicks. Afterwards we moseyed back to the Flag where found we had a Baker’s Dozen Good Men and did name-o-rama. Prayer for residual negative impacts of the shelter-in-place and other COVID shutdown/safety measures: specifically intel that Child Abuse has skyrocketed during this season (March to Present). A report of Praise for God’s Healing and ability to come back and engage with our Brothers.

Thankful for the honor to be connected to my F3 Brothers and look forward to encouraging one another in the gloom, real soon. Sparks out.