Anniversary Block Party

When special days fall on a Wednesday, some of us tend to celebrate the entire week instead of just the day. 13 HIM posted in the NE Florida Spring gloom for this anniversary block party. It has been said if you don’t know your history, you are doomed to repeat it. Well, it has become somewhat of a tradition around here, that we look fondly at the original beatdown of the Jax PAX around the time of our anniversary. Yesterday marked the official 3-year mark for F3 Jax. So as not to repeat history, because that beatdown was eons ago and maybe a little too easy for the PAX of today, YHC has made a few enhancements of his own.  Welcome to BOHICA.  Let’s begin…

Pledge to the Flag

COP
• SSH x20 IC
• Hillbillies x15 IC
• LBAC forward/backwards/wonder bra x 20IC
• Squats x10 IC
• Merkins x10 IC
• LBC’s x 15 IC
• Lunges x10 OYO

Mosey to the light post for the Thang…

The Thang

Ark Loader with baggage (Louisville Pot Stir-Style) + Field Work =
• Bear Crawl to cones with blocks
     o Cone 1: Merkins x20
     o Cone 2: Burpees x10
     o Cone 3: Merkins x20
     o Cone 4: Burpees x10
     o Leave blocks behind and plank for the six at sidewalk

Sidewalk Work (all OYO)
• Speed skaters x20
• Jump knee tucks x10
• Speed skaters x20
• Jump knee tucks x10

Mosey to playground for 10 pull-ups.
Long Mosey back to blocks for round 2 of field/block work

Ark Loader with baggage (Louisville Pot Stir-Style) + Field Work =
• Start at Cone 4: Bear Crawl to cones with block
     o Cone 3: Flutter kicks with block overhead x20
     o Cone 3: BBSU with blocks x10
     o Cone 1: Flutter kicks with block overhead x20
     o Light Post: BBSU x10
     o Leave blocks behind and mosey to pavilion

Pavilion Work
• Heisenberg step-ups x10 OYO
• Calf raises (toes out) x15 IC
• Heisenberg step-ups x10 OYO
• Calf raises (regular) x15 IC
• Heisenberg step-ups x10 OYO
• Calf raises (toes in) x15 IC

Mosey long way to play ground for 10 pull-ups
Mosey back to blocks for round 3 of field/block work

Back to the blocks
• Overhead carries to each cone
     o Cone 1: Curls for the girls x20
     o Cone 2: Triceps extensions x20
     o Cone 3: Curls for the girls x20
     o Cone 4: Triceps extensions x20

Side walk work (all OYO)
• Sumo squats x20
• Iron Mikes x10
• Sumo squats x20
• Iron Mikes x10

10 burpees for the train

Block carries (PAX choice on method) + Wheel of Merkin
• Cone 4: Irkins x10
• Cone 3: Left hand on block merkin x10
• Cone 2: Derkin x10
• Cone 1: Right hand on block merkin x10
• Light Post: Irkins x10

COT/BOM

Always good to look back, to see what it was like back then, and to know how far you have come. One must know where they were, to know where they are going or want to go. F3 has done a lot for all of us. I am sure we all can agree that we are all better fitness-wise. For those of you who were not at the original launch, just think, you were able to get through this beatdown in a shorter period of time than those that were at the original. But for me personally, the biggest thing F3 has done for me is meet and befriend a great group of guys, most of whom I never would have met otherwise. Whether you realize it or not, you guys have helped me through several struggles and challenges in my life. Lots of us come from different walks of life, faiths, and parts of the city. Despite our diversity, we all are here, connected, united, and are there for one another. At his concert, Christ Tomlin mentioned that it was great to see so many people, of different churches, united that night to come together and praise the Lord. He said, and I agree, that there are forces that are pulling us apart and trying, quite successfully in many areas, to divide this country. There is enough division going on today, but it was great to see that we still can be united. This is what F3 has done with us. We keep saying it but continue to EH those men in your circle of influence. You never know whose life you will change.

Prayers/Announcements for:
• Safe travels for Toxic’s “business trip” to Aruba
• Safe travels for Xenu and M overseas
• Protection for PAX participating in the Spartan Race- Represent!
• MUDRUN- May 19th!
• Lord’s Prayer