Iron Sharpens Iron – 1 year F3versary Q

Posted on Posted in Backblasts
  • When: 08/01/2020
  • QIC: Sofa
  • The PAX: GI Joe, Chad, Wasted, Seinfeld, Left Turn, Deuce, Full Monty (R), GNC, Bloomer, Dollar Bill, Fifty Cent, Peg

  • 12 Pax joined YHC for close to 3.5 miles of moseying/sprinting with typical F3 exercises mixed in…
  • Message: Importance of brotherhood in driving each other 
  • Warm-up (15 of each)
    • Side-straddle hops (IC)
    • Michael Phelps (IC)
    • Hill-billies (IC)
    • Peter Parker Stretch (OYO)
    • The Reacher (IC)
    • Limp member (OYO) 
  • The Thang
    • Mosey along trail toward Coastal Oaks soccer fields
      • Stop along way for wheel of merkin (10 merkins (IC), rotate 90° 10 wide grip merkins (IC), rotate 90° 10 diamond merkins (IC), rotate 90° 10 staggered merkins (IC), rotate 90° staggered merkin (IC)
      • Stop for core exercises (heels to heaven – 15 OYO, 20 LBCs, 20 flutter kicks)
      • Stop for leg exercises (20 squats, Lunge/Karoake across bridge)
    • Stop at soccer fields; line up at cones (40-50 yards apart)
      • Run to 1st cone – 25 LBCs – run back, repeat to 2nd, 3rd & original cones (100 total)
      • Run to 1st cone – 20 squats – run back, repeat to 2nd, 3rd & original cones (80 total)
      • Run to 1st cone – 20 squats – run back, repeat to 2nd, 3rd & original cones (80 total)
    • Mosey to playground
      • 20 bench dips, 40 step ups (20 each leg)
    • Run to field by stage for ultimate football

 

  • Message
    • Proverbs 27:17 As iron sharpens iron,so one person sharpens another
    • 1 year anniversary – motivational factor of F3 has pushed me further than I’ve ever gone in a workout.  Keep EHing and pushing others.  It makes a difference

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