Diamonds Make a Good Gift

Not quite four scores, but it was seven years ago, our brothers from Columbia, SC planted a shovel flag on the First Coast, a new F3 AO was born.  Conceived in sweat, some merlot, and dedicated to the proposition, that all men shall lead!  6 HIM of Fleming Island posted in the gloom at Asgard to commemorate this event in their own way.  Well actually, it was in YHC’s way, but you get the picture.

COP

• SSH x20 IC
• Toy Soldiers x10 IC
• Imperial walkers x12 IC
• LBAC forward/backwards x15 IC
• Chinook x15 IC
• Moroccan nightclub x12 IC
• Merkins x10 IC
• Squats x10 IC
• LBCs x10 IC
• 1 lap around the parking lot

The Thang

F3 Jacksonville was born 7 years ago yesterday.  Diamonds always make a good gift, so…

7 of Diamonds

• Cones laid out in a diamond formation in the parking lot
• Pax run to each cone performing exercise called out by Q with reps in multiples of 7
• Continue climb for 4 rounds, then come down by 7 for the next 3 rounds
• Plank, air chair or wagon-wheel for the six after each round
• The exercises:
  • Round 1: Burpees x7
  • Round 2: Merkins x14
  • Round 3: Squats x21
  • Round 4: Flutter kicks x28 (count 1 side)
  • Round 5: Squats x21
  • Round 6: Merkins x14
  • Round 7: Burpees x7

4-25-2015

• Cones 25-ish yards apart
• Pax run to each cone (4) and perform 20 LBCs and 15 flutter kicks
• Modified from bear crawls due to time, much to the delight of the pax

BOM/COT

F3 has certainly been a blessing to YHC, who, other than work and marriage, really hasn’t stuck to a something for 7 years.  While we come out to better ourselves and get fit, the reason we stick to it is for the man to our left and right.  We need to continue to encourage each other to give our best effort, each and every time.  We also need to keep this thing going but continuing to EH.  There are many more men who need what we found in F3.

Announcements/Prayers:

• 7^th Anniversary convergence on Saturday at Boondocks
• May 7^th– Hula 5K , 8 AM at the Poker Room- Asgard to post at Dog Track and run race; make sure to register before May 1^st before price goes up
• Crotchless’ son Owen (anxiety)
• Pax on IR
• Those battling cancer
• Lord’s Prayer
• Pledge