Author: TampaLibra

A chilly 24 degrees this morning – feels at least 5 degrees lower when at The Hill though, amirite.

PAX: Boy Band, Too Tall, Big Stick, Hot N Ready, Yard Sale, Money Shot, Frugal, Pop-A-Lock, Red Skull, Tampa Libra, Prevac, Black Lung.

Warmups with SSH, Good Mornings, WMH, and Hillbillies. Passed out a paper to each team with a verse from the Bible (NIV, even though Too Tall requested The Message). Instructions were given to memorize your team verse, although many folks proclaim they did not hear said instructions. No worries, everyone nailed it and points given freely!

Frugal “lost the keys” so sled sprints were nixed. No worries, head to the playground hill where instructions were given for 10 situp+glute bridges, backpedal up the hill, five 8-count bodybuilders – AMRAP for 6 minutes. I said instructions were given, doesn’t mean they were necessarily followed.

Hit the weight room where each member had 5 minutes to warm up to their personal 5 rep max with goblet squats. An impressive display of strength gents!

Next, grab a jump rope and 25lb plate and head to the Tampa-theatre (TM).

One member does weighted merkins to failure while the others jump rope. Count each rotation, subtract 5 for each trip. Points for both jump ropes and merkins.

Each team grabs a 20 and 10lb med ball for Spartans. Team White graciously loaned Black Lung to Team Blue to allow even the numbers. Each two-person team races to 100 total reps, so again there were two chances to win points here.

No time for deadlifts (sorry BadBoy), clean up, hit the parking lot to recite the memorized verse, count off, and prayer. YHC almost overlooked the count off and was firmly put in his place.

All 3 teams nailed their verse, pasted below for reference. All 3 verses touch on the heart. YHC has been convicted this week that the enemy is real and there is a literal war taking place on the battlefield of your heart. YHC encourages you all to focus on your heart this week, protect it, point it towards the Kingdom, and when the battles wear on you remember that we can lean on the Father to stand and fight with us.

Delight yourself in the Lord, and he will give you the desires of your heart.
Psalm 37:4

Though an army besiege me, my heart will not fear; though war break out against me, even then I will be confident.
Psalm 27:3

May these words of my mouth and this meditation of my heart be pleasing in your sight, LORD
Psalm 19:14

PAX: 
Red – BoyBand, Yardsale, Hot N Ready, Life Champ, Too Tall 
White – Red Skull, Prevac, Money Shot, Frugal,  Black Lung
Blue – Razorback, White Russian,  Venus, (Q) Tampa Libra

We ran a revised version of the new Military PT Test slated to come out by 2020. Exercises and points as follows:

1. Deadlifts with the trap bar @ 165lb, RDL’s with barbell @ 85lbs. Relay style with a 10 rep max per person before switching, cant move on to RDL’s without at least attempting 1 deadlift. 5-minute AMRAP, points awarded for total reps.
   Blue, Red, White
2. Standing power throw: toss a 10-pound ball backwards over your head as far as possible.
   Blue, White, Red
3. Hand Release Merkins – 3 minute max reps 
   White, Blue, Red
4. Sprint relay. 25 yards down and back: Sprint, 40lb farmer carry, Side shuffle, sprint
   White, Red, Blue
5. Knee-tucks. 3 minute max reps.Amazingly all teams finished with 66 reps so we finished up with a hang-off.
   White, Red, Blue

Todays point totals after the above + points for attendance, flag, and YES gifts.
Red: 7
White: 13
Blue:  12

Will post updated overall score on Slack. 

PAX: Bagger Vance, Dr. Smartt, Prevac, Skid Mark, Bartman, Yard Sale, Vegemite, Deck the Hollis, Tokyo Rose, Black Widow, Bicentennial Man, Funyuns, Venus, Big Stick, Lunch Lady, Jolene (FNG), Pop-a-lock, Tampa Libra

QIC: Tampa Libra

Mosey down to the bottom, across the lots, up the hill and back around. Circle up for standard F3 warmups: SSH, Willie, Good Mornings Butt-kickers, High Knees.

Mosey to the field to sharpen our mental game with some agility work on the ladder. 6 different workouts, two times through on each one. Jog to the 50 for a few more stretches.

THANG:
Tabata: 4 exercises – 30 sec hard, 10 second break, 1 minute rest after each round.

Peter parkers, split squat jump, plank get-ups, burpees.

4 total rounds

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Mosey to the back of the stadium and partner up. 1 Partner in a wall sit while the other partner does decline pushups with feet on their partner’s knees.

Switch.

Bulgarian Split Squat using partner instead of bench. 5 each leg.

Switch.

2 rounds of the above.

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Core:

Sarah Michelle Gellar’s (wide leg, cross-over, situp) – 25
Eureka’s Castle’s (sit-up, v-up) – 16
Florence Nightingale’s (pulse ups) – 25
Ruth Bader Ginsburg’s (heel touch) – 150

COT. Prayer.
A lot of sickness going around. A lot of tragedy across F3 Nation with deaths in the family or F3 brotherhood. Lunch Lady requested prayers for several students (age 8) with behavioral issues needing constant restraint.

We live in a broken world. Go and be Lights in it this week. Proud to walk with you all.

Week Three of the Hillympics is in the books! It’s been a blast so far – great idea Frugal!

The assumption was that Prevac ruled the day..not true! Donuts comin’ in hot with 26pts to Prevac’s 24pts!

PAX: Tampa Libra (QIC), Razor, Frugal,Toga, Chum, Black Lung, Prevac, Pop-a-Lock, Funyuns, Donuts, FTTA, Headstud, Buffalo Bill, Brother-at-law, CAPSLOCK

Quick WOR:
Forward arm circles x 20
Reverse arm circles x 20
Good Mornings x 10ish
Willie Mays Hays x 10

Thang:

Sprint circuit: 20 yard sprint,  10 hand release merkins, back peddle 10 yards, 2 split squats – repeat length of the field.

1.  Prevav
2. Razor
3. Pop-a-Lock

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Group competition 1 – 50 yard partner carry while rest of the group planks

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

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Group competition 2 – Merkin ladder to 10. (Person 1 does 1 merkin, then person 2, 3, etc. Then person 1 so 2 merkin’s, and so forth up to 10.)

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

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Mosey (hobble for Toga and Tampa) to weight room to grab two-10lb plates each. Meet in the tampa-theater.

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30 seconds of shoulder press with the plates, 30 sec hold at the top x 2 – count your reps.

1. Donuts. I didn’t write it down but it was something ridiculous like 108
2. Tampa Libra
3. Prevac

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30 seconds of strict curls with the plates, 30 sec hold at 90 degrees x 2 – count your reps

1. Donuts
2. Frugal
3. Prevac

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Last, we split into groups of 3 (one group of 4) for a last-team-standing (or planking, rather) competition. Only one team member can be up at a time while the others hold a plank. You can switch out as often as you’d like and in any order but your team member must be down before the next one gets up.

– Winning team was Donuts, Frugal, and Prevac

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COT

Here is the top ten after week 3:
Prevac (77), Tampa Libra (70), Headstud (60), Frugal (58), Pop-A-Lock (56), Bro-at-law (49), D’Mish (47), Skid Mark (46), Dr. Smartt (44) & Toga (44), Black Lung (40)