- When: 10/19/2021
- QIC: Wasted
- The PAX: AquaMan, Full Monty, Dollar Bill, Squirt, 50-Cent, Gizzard, Yard Sale, Tazz, 3-Peat, Deuce, Prunetang, Sofa, McFly, Terminator, Bullwinkle
Wasted was very creative and brushed off the same workout from Saturday at HN, added a twist for the Badlands venue with stops to do Excercise Rounds at lights and run and do Rounds on the turf field, and then end the workout with the ever popular Indian run and sprint back to COT!
Wasted welcomed 15 other HIM’s to F3, a free, volunteer peer-led workout, as a non-professional and having no knowledge of any injuries or fitness considerations, so it was each individuals responsibility to please excercise safe and modify as necessary. In attendance AquaMan, Dollar Bill, Squirt, 50-Cent, Yard Sale, Tazz, 3-Peat, , Sofa, McFly, Terminator, Bullwinkle…and enjoying this for the 2nd time in 3 days was Full Monty, Gizzard, Deuce, and Prunetang!
Message:
Today’s Message – who do you surround yourself with when life gets tough? 2020 has been tough. Today’s workout is sort of like life, progressively harder at times and we need to lean on each other to get through it! F3 men take it, absorb the hits, and then hit it head on to shine as the leaders this world needs right now!
Warm-up: No Warm Up needed! Q went right in the deep end!
The Thang: 10 rounds below. Each Ladder round consisted of burpees, merkins, LBC, Lunges, Mountain Climbers, Plank 30sec (although Gizzard and Dollar Bill think time stood still on these), American Hammers, SSH, BBSU, and Squats…progressively adding a round and repeating the reps each round! Round 10 was a tribute to young Tazz for his journey to be a military officer – go get it young man!
| BURPEE | MERKIN (push up) | LBC (crunch) | LUNGE | MOUNTAIN CLIMBER | PLANK (seconds) | AMERICAN HAMMER (mason twist) | SSH (jumping jacks) | BBSU (sit ups) | SQUAT | |
| Round 1 | 5 | |||||||||
| Round 2 | 5 | 10 | ||||||||
| Round 3 | 5 | 10 | 15 | |||||||
| Round 4 | 5 | 10 | 15 | 20 | ||||||
| Round 5 | 5 | 10 | 15 | 20 | 25 | |||||
| Round 6 | 5 | 10 | 15 | 20 | 25 | 30 | ||||
| Round 7 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | |||
| Round 8 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | ||
| Round 9 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | |
| Round 10 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 20 | 25 |
| 50 | 90 | 120 | 140 | 150 | 150 | 140 | 120 | 90 | 50 |
COT:
CountORama -16
NameORama – video
Announcements – 5k next weekend, 12/3 christmas party, refer to CSAUP and F2 for other events
Prayer requests – prayers for 3-Peats mother in law and Gizzards son
Christian Prayer: Hail Mary