DATE: 2024-06-26

AO: rumble

Q: Sharpie

PAX: Schnitzel, Sharpie, Spirit Fingers, Yogi (Florence), Web, Bishop, Big Worm, Swamp Fox, Night Light

FNGs: None

COUNT: 9

CONDITIONS:hot and muggy

WARMUP: Little arm circles 15ic

Reverse little arm circles 15ic

Forward claps 15ic

Overhead claps 15ic

windmills 15ic

SSH 80 IC we were gonna keep going until Yogi made it to the circle.

15 low and slow squats

THE THANG: Mosey to back wall of school. Saw this partner plank thing on Instagram and wanted to try it. Partner a planks with legs on wall while Partner b planks on top of Partner a. Mosey to stations

1. sand bag throw overs

2. Renegade rows

3.jump rope

4. Sandbag burpees

5.sand bag step ups

6.wall ball thrusters

7. Merkins

8. Big boy sit ups

Timer: farmers carry kettlebells to end of lane and back.

Mosey over to monkey bars and perform 10 pull ups or body rows. Pax choice

MARY:

10 hip side crunches both side ic

10 crab cakes ic

10 flutter kicks ic

10 heel touches ic

ANNOUNCEMENTS: Super Nova pool party, Hot wing ruck on the 27th

PRAYER REQUEST: Schnitzel daughters breakup, nightlight friends cancer treatments are going well,

BOM: Sharpie

MOLESKIN: when I posted in rock hill a few weeks back i rucked with Sparky. a man I never met before. He and I were the only ruckers so it was just the 2 of us

Halfway through the ruck he shared that his marriage was ending and he lost his job. We talked about it and I believe he felt good about being able to get it off his chest. It’s a really great reminder that showing up is very important . F3 isn’t all about you, it’s about showing up for the other guy. If I didn’t post that day idk if Sparky would’ve been able to talk and let off some steam. I know it’s getting hot out, and our beds are super comfortable in the ac, but showing up for our brothers needs to be in the fore front of our mond.

I wanted to plan out a fun and original workout yesterday, but with being super busy at work and the heat and everything couldn’t really think of anything so we did stations this morning. Stations is a good tough workout that dosnt requir a ton of planning. I shared an Instagram video of partner plank with wee man previously and decided it was a fun good/bad idea to try it out. Some of us were able to do it, some were not. Some refused to try, and some (me) hurt Schnitzel toes when I slipped off the wall. But we all laughed at it and had fun trying so I consider it a win

The hot and muggy mess this morning made everything harder, but men should do hard things so that’s a win as well.

I enjoyed it and I believe the other pax did as well

Thank you for allowing me to lead

SYITG