Last Day at Fitty Nine………Target Shoulders

Pledge of Allegiance to Begin!!!! Mission Statement of F3!!!! Disclaimer of not being responsible for getting hurt.

Backhoe is a good site Q, he kept me on time. 12 Men Crushed this work-out today. We hit it and were off like a dirty shirt!

The Thang: Warmed with stretches Right, Left Center. SSH. Arm Circles forward and backward Mr. Heyman needs a clock; everyone loved the 3 burpees due to his arrival…………

Went to the Wall and did a 5 count of BTW. Then Rinse and repeat the BTW position for Chicken Chasers (Australian Mountain Climbers) for a 5 count each.

Headed to the small rock pile getting two small rocks each. On the sidewalk, we were side by side where we completed lateral raises then frontal raises; three sets of 20. Then completed Farmer’s Carry, having two 50′ buckets. While one PAX carried (in good form) around the line of men as those not with buckets were doing Hallelujahs with the Rocks. (Modification was curls while doing squats).

With Rocks over head we walked around the track to the Pull Up Bars near Air-U. There we completed at least two pull-ups or hung for 5 seconds. Those awaiting a turn was doing frontal raises with rocks and Hallelujahs. Headed to another intersection with rocks in resting position above shoulders and above the head carry. At the woods intersection, we completed Diamond Merkins and Low Plank Holds.

With Rocks overhead, we headed back to the rock pile, completing: frontal; lateral; above head movements. Returned the Rocks people. Circled near the Flag and had two single file lines. Men-Makers awaited. (30 pounds each for 5 Burpees total). Again, ‘Men-Makers’: with 2 fifteen pound dumbbells go down, complete a Merkin, up to a Burpee (with weights), down to a Merkin, Bear Crawl with weights 5 steps; Merkin, Burpee, Merkin, Bear Crawl……………All until 5 Burpees are completed for your turn. Those awaiting a turn were Lunging with Hallelujahs, not passing the ‘weight man’.

Exodus 17: 11-12 as long as Moses’ arms were up, the Israelites prevailed. Aaron and Hur came and assisted in holding up Moses’ arms….

We did some arm work today. Nothing like the above scripture though. However, who is holding up your arms in support for you?

YHC prayed us out: Monarch needs a holding up as he is reminded of the passing of his dad at this time of year. My niece Jaime Satterwhite (Satter-Fight) Fund Page to offset costs as she is scheduled for a double mastectomy Nov. 7. Injured PAX. Toby’s family in Cape Fear Region as he took his life; there is a go fund page to help. Bill King ca treatment. Teenagers. Nation. President. Leaders. Armed services. First responders. Easy Rider. Patches 2.0 and M. Wyoming bound Hot Pursuit-job.

Announcements: Football Convergence Saturday BLP, 7:00. Bring your shovel flags for markers. Field 1.

Cold-Cut, age 59……….Out!!