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F3 | May 25, 2016

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Members of the StrutBrigade, I Have Returned

  • When: 11/05/2015
  • QIC: Socrates
  • The PAX: Brother Si, Two Way, Smokey, Enos, Water Boy, Stones, Sand Dollar, Convoy and Socrates


Weather: Dark, 65 degrees and 85% humidity, wet and damp

9 PAX rose from the Fart Sack and posted in the glorious Strut gloom for my return Q, it was nice of those that posted to post in my honor, I kinda felt like this:

https://www.youtube.com/watch?v=Wv1PF0tAE1s

So I dug into my bag of tricks for today, I hope you all enjoy it as much this time as last.

COP

Mud Run like mosey to concession stand via the hidden field trail, which was somewhat muddy:

  • 25 SSH (IC)
  • 15 Sqalkers (IC)
  • 30 arm Circles – 15 forward 15 backwards (IC)
  • 15 mountain climbers (IC)
  • 15 merkins (IC)
  • 15 Double Calf raises (IC)
  • 15 Smurfjacks (IC)
  • 10 Burpees (OYO).

 

The Thang

Time for the Peeble’s Pyramids of Pain

  • 15 dips (OYO)
  • 15 incline merkins (OYO)
  • 15 decline merkins (OYO)
  • 15 pull-ups (wide grip) (OYO)
  • 15 pull-ups (close grip) (OYO)

Two laps around building

Plank till all are finished

  • 12 dips (OYO)
  • 12 incline merkins (OYO)
  • 12 decline merkins (OYO)
  • 12 pull-ups (wide grip) (OYO)
  • 12 pull-ups (close grip) (OYO)

Two laps around building

Plank till all are finished

  • 9 dips (OYO)
  • 9 incline merkins (OYO)
  • 9 decline merkins (OYO)
  • 9 pull-ups (wide grip) (OYO)
  • 9 pull-ups (close grip) (OYO)

Two laps around building

Plank till all are finished

  • 6 dips (OYO)
  • 6 incline merkins (OYO)
  • 6 decline merkins (OYO)
  • 6 pull-ups (wide grip) (OYO)
  • 6 pull-ups (close grip) (OYO)

Two laps around building

Plank till all are finished

  • 3 dips (OYO)
  • 3 incline merkins (OYO)
  • 3 decline merkins (OYO)
  • 3 pull-ups (wide grip) (OYO)
  • 3 pull-ups (close grip) (OYO)

Two laps around building

Plank till all are finished

Grab some wall on the planters

  • 20 one legged step-ups, each side OYO

Two laps around building

Plank till all are finished

  • 10 one legged step-ups, each side OYO

Two laps around the building

Plank till all are finished.

Mosey to brickhouse, grab 2 little ones:

  • 24 Curls for Jeff Gordan (I Jeff Gordan C)(w/disclaimer that there is nothing wrong with that)
  • 20 shoulder presses (IC)
  • 20 tricep extensions (IC)
  • 20 bent over rows (IC)

Rally round the SF for BOM and closing prayer by Brother Si.

Naked Moleskin: Great to get back to the gloom after a long absence due to numerous reasons (migraines, bronchitis, skin cancers, etc.). The StrutBrigade took everything I threw at them, like always. I was running on about ¾ lung capacity and hacking the entire time so thanks to the PAX for pushing me today.

Announcements:

  • Sign-up to Q, many, many openings throughout F3 Lake Murray Region, then rinse and repeat.
  • F3 (2nd and 3rd Fs) Lunches are a-plenty. Check Twitter and the website for details. In fact, there is a whole lot going on, so check the website and Twitter often for updates. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
  • Reach out to members of the StrutBrigade we have not seen in awhile.
  • The Cottonmouth has been rescheduled for January 23, 2016. See link and HC! http://f3nation.com/2015/10/29/pre-blast-the-cottonmouth-updates/
  • Vote on a date for the F3 Lake Murray Christmas party (if you didn’t get an email from Crash on this let me know as that means you are not on the mailing list).

Praises/Prayer Requests:

Devotional: (written by my 9 year old son, Dirt Dog, a 4th Grader at Northside Christian Academy)

Key Bible Verse: “For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

God has a very good plan for you that you may have a future of hope and His plans may not make sense to us but He is doing it for a reason even when we are sinning. Be strong in your faith of God.

Socrates

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