Naughty or Nice? Naughty Of Course!

12/22/17

QIC: Flounder

PAX: Gravity, Blade, Busted Grill, HoverRound, Gobo, Niles, Gazelle (Exchange Student), WreckIt Ralph, Snickers, Heisenberg, The Adjuster, Seahorse, Pony Express, Homer, Haaavaad, LionHeart (FNG)

WarmUp:  Side Straddle Hop x 30, Mountain Climber x 30, Merkins x 15

Find a partner.  Form two lines with partner in opposite line then Indian Run around the lake to the pull-up bars.

The Thang: I am sure there is a name for this somewhere in the F3 Lexicon but I called this exercise PMS (Pull-up, Merkin, Sit-up).  The whole idea of this exercise is to use your partner to help complete all exercises.  Your partner is there for motivation or can even pick up some for you but make sure collectively, you complete all rounds.

It goes like this:  Round 1 – With your partner, start with 10 Merkins, 10 partner sit-ups, 5 pull-ups, then 15 Merkins, 15 partner sit-ups, then 7 pull-ups, then 20 Merkins, 20 partner sit-ups, 10 pull-ups.  Once complete, take a lap around the lake back to the pull-up bars.  10 second high plank then 3 Merkins as you wait for the 6.

Round 2 -With your partner, start with 15 Merkins, 15 partner sit-ups, 5 pull-ups, then 20 Merkins, 20 partner sit-ups, then 10 pull-ups, then 25 Merkins, 25 partner sit-ups, 15 pull-ups.  Once complete, take a lap around the lake back to the pull-up bars.  10 second high plank then 3 Merkins as you wait for the 6.

Once all PAX were back we circled up and knocked off 3 rounds of Celebration Squats x10, Sidewalk Surfers x 10

Mosey to the AO.

COT/Moleskin:  Today was probably one of my best days with F3.  I had the honor of sharing the morning with FNG Ashley Garner who was appropriately named LionHeart.  It was meaningful because LionHeart really should not have been there at all.  In August, he had a massive heart attack where he flatlined at his home.  There is no doubt God played a hand in bringing him back.  I remember while visiting Ashley in the hospital, he stated that he was not sure what God’s plan is by allowing him to live but he was going to figure it out. He has made many changes already  and there is no doubt F3 is going to play a big part for him along that journey.  I am proud to introduce him to F3 and all of the PAX that were present today.

Reminder of the coup Saturday and clown car to Carterico.  The flag will be home in it’s rightful place.  There was a lot of good positive energy today…I think it is Christmas spirit!  Prayer for peace and patience through the holiday season.

Merry Christmas to you all.  Being able to lead such a fine group is the best gift I could ask for from my F3 brothers.

Flounder Out!

 

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