Practice Makes… Us Sore…

YHC held down the fort at Memorial Park while the several members of the regular JAX PAX helped with the launch of our new AO at Jax Beach. Fortunately, 6 PAX posted at ANCHOR and demonstrated their discipline by embracing the suck that was a cold and rainy gloom. The six strong certainly traded courage over comfort as they embarked on this beat down designed to prepare us for our next metrics day. YHC believes in practicing harder than the test itself. When it comes test time (metrics day), the test seems a little easier.

COP

• SSH x20 IC
• Hillbillies x15 IC
• Reach through x10 IC
• Don Quixote x12 IC
• LBAC forward/backwards x15 IC

The Thang

So what do we do when we get a group of non-running PAX together for a beatdown? We run…. Talk about embracing the suck and choosing courage over comfort:

Indian Run to Riverside Park with one stop half way for squats and calf raises x10 reps each.

Six-pack ladder at the playground

• 1 werkin and 5 pull-ups, 2 werkins and 4 pull-ups, etc.. up to 1 pull-up and 5 werkins, then back down to 1 werkin and 5 pull-ups

Train #1 honored with 10 burpees OYO.

Indian Run back to Memorial Park with one stop half way for toes inward and toes outward calf raises x 10 reps each.

Once back at ANCHOR, the PAX was greeted by three cones….

• Jacksonville Isosceles Triangle of Death
  • With a partner, bear crawl to cone and perform 10 burpees, bear crawl to next cone and perform 9 burpees, on and on down to 1 burpee.

PAX completed the Jacksonville Isosceles Triangle of Death just in time to honor Train #2 with 10 burpees OYO.

With pull-up and burpee “practice” in the rear view mirror, it was time to move on some merkin and core “practice” with your partner:

Face the River Corner-to-Corner 1:

• Diamond merkins x25
• Merkins x25
• Werkins x 25
• Derkin/power merkins x20 each

Face the River Corner-to-Corner 2:

• LBCs x30
• Flutter kicks x30
• WW I sit-ups x 20
• BBSU x 30

There was just enough time left to work on our Beeping test….

• 4 all out sprints with cones ~ 20 yards apart.

COT/BOM

This time of year is often mistakenly called “Christmas Time”. It is actually Advent, which is the time of preparation. It is a time to reflect and repent- change things about yourself to become better and prepare yourself for the coming of Christ. But what do you do once you are prepared and the big day arrives? Do you revert back to your old self? Hopefully not. Too often in today’s world, society moves on to the next holiday on December 26^th. In the Church, Christmas time begins on December 25^th and ends with the Epiphany (usually the 2^nd Sunday in January). This helps us make those changes we prepared for more permanent. And this in turn helps us set new goals in getting better. Just as we prepare ourselves to get better physically out here, we can’t slack off after achieving goals. We set new ones.

T-claps to the PAX today because they DFQ’d.

Prayers/Announcements for:

• Safe travels for Xenu’s son coming home from the Carolinas
• Comfort and healing for Flounder’s mother-in-law who was admitted to the hospital
• For a successful launch at our new AO, Poseidon, at Jax Beach that helped officially make F3 Jacksonville an F3 Region!