We Fight and We Conquer

We were 12 strong this morning! When you work as a team to get FNG’s out, it happens, sometimes it requires work to make it happen (was expecting one today that HC’d, but not giving up on him). F3 is contagious! It took YHC a good year or more of hearing about F3 before deciding to dive in!! After only two months, the rewards have paid off in many areas of life and I see it in the PAX, both the veterans and rookies. Blessed to be a part of this brotherhood and hope every FNG catches the buzz as so many of us have!

Warm Up

• 10 Merkins IC
• 10 Good mornings IC
• 10 Side straddle hops IC
• 10 KB Squats IC
• 10 Burpees OYO
• Run a lap around Paramore

Thang

• 26 KB Curls IC
• 26 KB Tricep extensions IC
• 26 KB Deadlift IC
• 26 KB Swings IC
• 20 KB OH Press IC (10 each side)
• DORA – (core day)
  • 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); 150 each side
  • Plank for 6

Mary

• 10 Seated KB Figure 8’s IC
• 20 KB LBC’s IC

COT –

• Name-O-Rama/count off
• Prayer Requests and PRAY
  • Sasquatch safety
  • Splinter’s family and his mom/family
  • YHC was not killed for going through a light prematurely…Pray for better focus and praise for not getting clobbered.
  • Wimpie’s 2.0 and Young Life having a life-changing impact
  • Fruity Pebbles mother-in-law, Lupe, recovery from cancer surgery
  • Injured PAX

Announcements-

• Convergence Friday at Coop Strong (Football Stadium); Broga at 5 am and then an Abu mile beatdown (no KB plank swings…)
• Abu Q School on the correct form; next week (didn’t get the day)
• Tuesday Lunch at Sup Dogs
• Fleet Feet (Footloose) tonight for all PAX; discounts, food, BYOB and fellowship (2nd F)
• Uptown Friday night 7p-9p for pre Sasquatch 2nd F event
• Sign Up for Sasquatch in some capacity if you haven’t!!!!

Moleskin

Chimichanga is getting stronger, physically and maybe more so mentally…he actually remembered his F3 name today! Silverback caught the Noonan beatdown bug though; his age in his mind reverted to being a 26 year old…It must have been the 26 rep count we had going on. Borrowing this quote from Rafiki “I’ve learned that in F3, the answer to the Qing question is always YES. Just do it.  If you haven’t Q’d in a while, or ever, step-up and volunteer.  The PAX will be glad you did and you’ll be better for having done it.” Step out and be courageous. That’s what we have been called to do as #HIM!!!

Today’s workout was tough, yet the PAX prooved that they were tougher…We all got better together!!!