QIC: Gretel
Date: 01/12/2021
PAX: Deliverance (visiting from Nashville area), Doogie, Friar Tuck (Respect), NordicTrack, Blue, U-Turn
AO: The Huey
Conditions
I never know how cold it is anymore, my Jeep doesn’t have a thermometer, 40ish with cloud cover, pretty comfortable for a January beatdown
COP
SSH 25 IC
Forward fold 10 IC
WMH 10 IC
3rd Grade 10 IC
5 burpees OYO
The Thang
1-mile run on track then gather in the Love Shack
PAX will do sets of 5 OYO exercises then wall sit until 6 is in:
1st set: 20 SSH, 20 merkins, 20 BBSU, 20 squats, 10 2-pushup burpees, (5 bonus beer truck burpees)
2nd set: 20 SSH, 20 merkins, 20 lunges hard count, 20 leg lifts, 10 2-pushup burpees, (5 bonus beer truck burpees)
3rd set: 20 SSH, 20 merkins, 20 Bobby Hurleys, 20 mt climbers hard count, 10 2-pushup burpees (5 bonus Red Bull truck Navy Seals)
4th set: 20 SSH, 20 merkins, 20 reverse lunges hard count, 20 flutter kicks hard count, 10 2-pushup burpees
3 MoM: flutter kicks IC, leg lifts IC, Freddie Mercurys IC
COT
Stolen from recent F3 Podcast in which the topic of “Getting Right” was discussed.
You must “get right” before you can do anything else. We must be in alignment with the task at hand in order to be proficient, whether this be our fitness, marriage, relationships, work, etc. If we are not “right” we will not be prepared, especially when it matters the most.
Isaiah 33:23 – Your rigging hangs loose: The mast is not held secure, the sail is not spread. Then an abundance of spoils will be divided and even the lame will carry off plunder.
Moleskin
We welcomed a guest from Nashville area today, F3 – Deliverance, originally from Chattanooga. Give him a warm welcome if you see him anywhere else this week as he is here visiting family.
News
Ongoing 3rd F opportunities at Chubby’s and Habitat for Humanity, see the channel for info.