During a whetstone meeting with Bono on Monday (9/23), he realized that he had a schedule conflict with a Q set for Wednesday at BLP #BuildUp. YHC was ready to step in and lead the HIM at the mothership. YHC woke up with a workout planned and like usual slightly tweaked it on the way to the AO. Good number this morning…as 5:30 approached so did the PAX.

WARM UP

• SSH IC
• Bat Wings – IC 4-count.
  • Start with 20 x Forward Arm Circles, hold,
  • 20 x Backwards Arm Circles,  hold,
  • 20 x seal claps, hold,
  • 20 x overhead claps

Follow me to the rock pile, select rock, and circle up..Next exercise

• Curls for the girls x 15 IC 4 count
• Diamond Merkins on rock x 15 IC 4 count, rotate two rocks to the right
• Curls for the girls x 15 IC 4 count
• Diamond Merkins on rock x 15 IC 4 count, return the rocks

Run a lap (~half mile) around the AO and meet back at the flag…Partner up, Next exercise

• Lazay Doras – 100 Merkins, 200 LBCs, & 300 Squats
  • P1 performs Merkins, P2 planks until P1 is finished, switching when ready, up to 100 total Merkins
  • P1 does LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch, up to 200 total LBCs.
  • P1 does Squats while P2 does squat hold, then switch. up to 300 total Squats (New exercise for the Exicon… #AquaSquat, ask Matlock about it)

Indian run slightly less than a lap (~half mile) around the AO and meet at the softball field. Al Gore or Plank for the six.

Next exercise, burpee ladder around the bases with bear crawling

• Start with 1 burpee at home base
• Bear crawl to 1st base to perform 5 burpees
• Bear crawl to 2nd base to perform 10 burpees
• Bear crawl to 3rd base to perform 15 burpees (YHC was burpee’d out and struggled to get 15 burpees)
• Bear crawl to home

Head back to the flag for a few more BURPEES x15 IC!! Finished things of with a few seconds of have a nice day!

COT

• Breast Cancer
• Brandy Duke – breast cancer stage 4 back, starting chemo
• Those affected by recent storms

ANNOUNCEMENTS

• FightCon at Covenant Church
• 100 MAN DINNER – Oct. 17th 100 men donate $100 all proceeds to be donated to 3 charities of the PAX choosing. For all men, F3 and non F3 guys. Great HL and 2ndF opportunity!
• Bench has Q at Clydesdale

So if you are still reading, TClaps…maybe you are reading trying to understand what the title means. Didn’t mention it at the workout but it was on YHC’s mind throughout our 45 minute beat down…9 years and 1 day ago on the afternoon of Sept. 24th I was in an accident and crushed my femur. After waking up from a long/problematic surgery on the morning of the 25th (9 years ago) life would never be the same again. Today, YHC must give God all the glory for restoring my body and allowing me to lead these strong men in boot camp. Although, I will never quite be the same, through God’s healing power and F3’s long list of HIM, today I am physically stronger/faster than I can ever remember being as well as (and most importantly) more equipped mentally/spiritually for life than I ever have been. Thankful for my F3 brothers and Praise to our Father!