I am 3rd

I am 3rd

Workout Date:

06/18/2018

QIC:

Rousey

PAX:

Project (visiting PAX from F3 MECA - RollingStone AO), Rubber, O'Douls, Beef-steak, Backdraft, El Red Cardo, Skidmark, Cheese-steak, Valvano, Lombardi (Warthog AOQ), High-Interest (1st FQ), Bling (Weasel-Shaker), One-Call (Nantan) and Flop (cameo)

The Thang:

Conditions: 80s, foggy and slightly humid.

My Q happened to fall on the heels of Father’s Day.  YHC wanted to refresh my commitment to being the best possible #HIM to my family with an “I am 3rd” themed #weinke for the #BombSquad PAX.  “I am 3rd” meaning the right priority a #HIM should have in his life – God first, family second, and me third.   Often times I get it backwards especially around food (I have boys) and football (go to church then rush home so I don’t miss kickoff).

YHC rolled into the AO and placed the bucket (i.e. a smooth 5-gallon bucket complete with F3 sticker, 50 lb. sandbag, an extra 20lbs. of weights and no handle — YHC’s “schtick” #crowdpleaser) prominently in the middle of the COT area warmly greeting arriving PAX.  1 PAX showed, then local F3 Royalty finishing their pre-ruck, 4 PAX, a visiting PAX, 6, 7, 8 with El Red Cardo on 2 wheels edging out Rubber as the tail gunner making us 14-strong!

1 Minute warning.

Welcome to F3, mission, disclaimer and we got busy…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers, LBACs forwards & back.

Continued warm up into segment 1 of the beatdown with 2 sets of Burpees (10 reps then 5) OYO intermingled with a set of 20 4 ct. Flutterkicks OYO with YHC asking veteran PAX an F3 core principle in between.

Beatdown:

SEGMENT 1: (done DORA 1-2-3 style)

Circuit 1: “I”       Partner 1 does Imperial Squat Walkers while P2 runs the parking lot loop, switches exercises with P1, RR until total number of ISW is 60.

Circuit 2: “a”      Same format as above, but with 100 4-ct American Hammers.

Circuit 3: “m”    Same, but with 100 Merkins.

PAX who completed segment 1 early either planked, wall sat, or helped remaining PAX complete their reps.  We start together and we finish together.

SEGMENT 2: (done DORA 1-2-3 style)

Circuit 4: “3”       Partner 1 does Burpees while P2 runs the parking lot loop, switches exercises with P1, RR until total number of Burpees is 30 representing the “3”.

Circuit 5: “r”      Same format as above, but an additional 30 burpees…”r”inse and repeat of circuit 4.

Circuit 6: “d”     An 11 format of “D”ips and Derkins.  1 Dip then 10 Derkins = 11, then 2 Dips then 9 Derkins = 11, so on until 10 and 1 respectively.

While all this mayhem was occurring, PAX also took turns walking the bucket around the parking lot loop during the segements adding to the difficulty level.  Many PAX fatigued 3/4 into the loop and had to push through to bring the bucket home.  Great job men!

SEGMENT 3: MARY/COP

Mosey on over to COT area.  YHC had the local leadership/”Royalty” present each take a turn calling out various exercises (10 – 15 reps. each) with our visiting PAX wrapping  up the beatdown.

Time!  Shirts wet; PAX had nice red abrasions and wear marks from carrying the bucket.

COT
Count-O-Rama 14sh with Flop
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC

Announcements
Be sure to check out our regional website and get on Slack.  Iron Shovel.  Buy your Burpee Tickets to help support Pert Plus’s adoption.

NMMS: Strong numbers!  The power of the group pushes each of us to work past our limits.  Thanks for the opportunity to Q!  Again…Happy Fathers Day #HIM! #Iam3rd

Aye!

Rousey

Matthew 22:36-40 New International Version (NIV)

36 “Teacher, which is the greatest commandment in the Law?”

37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[a] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[b] 40 All the Law and the Prophets hang on these two commandments.”

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