Rain or Shine

Rain or Shine

Workout Date:





Etchasketch, Runoff, Hoedown, Bluegrass, Hazmat

The Thang:

63 with strong rain and gusty winds

5:14 One Minute Warning called

5:15 Disclaimer

25 SSH – IC
20 LBAC/F – IC
20 Overhead claps – IC
20 LBAC/R – IC
20 Imperial Walkers – IC

The Thang

10 exercises: SSH, Burpees, Mountain Climbers, Merkins, Carolina Dry Docks, Squats, LBC’s, Big Boy Sit ups, American Hammers, Monkey Humpers. Perform 20 reps of each then run backwards to edge of parking lot, then comlete lap running forward.

Find some parking lines and perform CDDs at each line until reaching other side of parking lot. Toy Soldier back. Perform werkins (wide merkins) at each line for the same distance and then reverse lunge back.

Indian Run around the parking lot.

Find some curbing and perform 3 sets of Rocky Balboas.

24 Flutterkicks – IC
24 Heels to Heaven – IC
24 V ups – OYO

One of the core principles of F3 is “Rain or Shine”. Today that was tested as YHC was pushed out of the fartsack, not only because I was on Q, but I knew men would be waiting on me. Did we get wet, sure we did, but we got better too! I am sure, men across the Nation would love to know other men were waiting on them for whatever challenge may lie ahead of them to start the day. Men are lonely and need each other, they need friends, they need buddies, they need someone they can trust. And that is what I found this morning. That is what I find every single time I post to an F3 workout. I get better when I lead other men, I get better by being around other men who want to be better fathers, husbands and leaders. Leaders in their famileis, workplaces, communities and churches.

Announcements – numerous opportunities to post throughout F3 Grandstrand, upcoming International Drive runs

I read scripture from Proverbs 24:3-5 “By wisdom a house is built, and by understanding it is established; by knowledge the rooms are filled with all precious and pleasant riches. A wise man is full of strength, and a man of knowledge enhances his might,” I encouraged the men to be strong men of wisdom, and how we can be full of strength through knowledge.

Prayer request and close it out with BOM

Grass Patch

Etchasketch, Runoff, Hoedown, Bluegrass, Hazmat, Grasspatch (QIC)

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