23 PAX crushed it this morning at the Hill.
PAX: Frugal Macdoogal (QIC), Bagger Vance, Dupree, Hot N Ready, Pop-A-Lock, Red Skull, Poutine, Venus, Cowboy, White Russian, Money Shot, Calf Killer, Dilly Dilly, Princess Aururoa, Old Hickory, Razorback, Tap Out, Joey Freshwater, Too Tall, Cinderella, Dr. Smartt, The Strangler, Prevac
Disclaimer and prayer then mosey to the amphitheater.
WOR: SSH x10, GM x 10, WMH x10, FBAC x10, RBAC x10, Overhead Claps x10, Seal Claps x10
After warmup, we got into groups of three and got some bands and jump ropes from the weight room.
Rotation One:
- Partner One: Explosive Band Jumps x 3 then Broad Jump x 3
- Partner Two: Hold the Band
- Partner Three: Jump Rope
- Rinse and Repeat x 3
Rotation Two:
- Partner One: Quad Loop
- Partner Two: Derkins
- Partner Three: Wall Sits
Rotation Three:
- Partner One: Quad Loop
- Partner Two: Irkins
- Partner Three: WWI
Rotation Four:
- Partner One: Quad Loop
- Partner Two: Merkins
- Partner Three: LBCs
Rotation Five:
- Partner One: Quad Loop
- Partner Two: Amphitheater Jumps
- Partner Three: Jump Rope
Return the bands and jump ropes and mosey to the top lot.
Final Exercise:
- 7s – Start at the top lot, run up the hills to the football field fence.
- Tuck Jumps up top
- Burpee speed bump in middle
- Atomic Merkins down low
We ended with 20 WWI and 25 Heels to Heavens then called it a day.
COT
It’s mornings like this when we see the difference that F3 is. It’s far more than a workout as we hurt with those who are hurting and have the chance to pray for brothers outside of Nashville that we’ve never met. We prayed for Darth Visor’s family and friends and the F3 Atlanta guys as they deal with the loss of their brother. We prayed healing for Kool Aid from F3 MECA. We live in a world where we see brokenness and darkness and death. But we serve a God who brings healing and hope in the midst of pain. We serve a God who has conquered death. We serve a God who uses ordinary people like us to influence and love those around us as we live out Jesus Christ in our lives. Praying for strength, energy, hopefulness, continued growth, God’s presence and intentionality to you all this morning.
Don’t forget the First Friday Lunch tomorrow 11:30 at the Cookery.
Blessings,
Frugal