13 posted at #TheEstate and faced a theme-less Q. The design was to start out with heavy strength, and build with increasing intensity and cardio over the 45 minutes. The final story at the end of this beat down is worth \u00a0a read. \u00a0Like the workout, the story hit me hard. \u00a0The workout went something like this:<\/p>\n
Warm-o-rama<\/u>: The usual,<\/p>\n
The Thang<\/u>:<\/p>\n
\u00b7 Mosey to the lower parking lot and start off slow with heavy strength focus
\n\u00b7 Line up and travel about 100 yards by a walking lunge\/squat combo. 3 Lunges each leg, then 1 squat, then 6 lunges each leg, two squats, and so on.
\n\u00b7 Merkin combo \u2013 10 IC, followed by 10 IC, then followed by Merkins until failure
\n\u00b7 Bear Crawl 100 yards, then WW2 Sit up combo, 20 OYO, 20 OYO, then 20 OYO or failure, whichever comes first
\n\u00b7 Mosey to the Bridge: Dip Combo, 20 IC, 20 IC, then 20 OYO or to failure
\n\u00b7 Mosey to the field and build in intensity
\n\u00b7 Line up at top of field, do lunge\/squat combo half way across then bear crawl half way. YHC called an audible to stop about 2\/3 down the field
\n\u00b7 Partner up for Dora 1-2-3 \u2013 100 Merkins, 200 Squats, 300 LBC\u2019s (total among partners)
\n\u00b7 Build in intensity again with Round 2 of Dora 1-2-3 \u2013 25 Burpees, 50 Squat Jumps, and 75 SSH (total among partners)
\n\u00b7 Build intensity another time with Timed Sprints \u2013 sprint across field and back, sprint on the top of each minute. Get faster each time.
\n\u00b7 Mosey to parking lot
\n\u00b7 No time for Mary
\n\u00b7 FIN<\/p>\n
NMM<\/u><\/p>\n
\u00b7 Having become known recently for Q\u2019s where I brought \u201ccardboard workouts of Doom\u201d, YHC decided to see if I could again pull off a regular F3 boot camp that was sufficient. Hope this one worked for you guys. Several \u201cuber fit\u201d Pax this AM, so the challenge was on.
\n\u00b7 In the warm-up. YHC, caught the Pax off guard with extremely slow Windmills\/AbeVigodas which were really just stretching \u2013 caught some MC.
\n\u00b7 Not a ton of MC from the early morning crowd \u2013 must be caught up on the eclipse mania
\n\u00b7 Starting with some vacation at the first of August, YHC has taken too long of a break from F3, and have worked out maybe 5 times in August. The Q felt it today and walked back up the hill at the end. Cobains to the Pax who ran it.<\/p>\n
Announcements\/Prayer Concerns<\/u><\/p>\n
\u00b7 Remember Give to Give \u2013 if F3 has impacted your life, consider giving financially to support F3 expansion
\n\u00b7 Schmedfest is this weekend! Plan to post and have some fun!
\n\u00b7 Bommerang\u2019s son has a job interview \u2013 prayers that it goes well.<\/p>\n
One Final Important Story told Today<\/u><\/p>\n
A story was told by one of the Pax about a friend of his who was caught having an affair and has now left his wife and child. This Pax (remaining nameless to protect the friend and his family) encouraged us to ask hard and \u201cweird\u201d questions of our friends and to be okay with others questioning us. As we say in F3 and is said biblically \u201cIron sharpens Iron\u201d. We must be ready and willing to be the Iron to others and also to be sharpened.<\/p>\n
YHC also believes that F3 is part of the solution to men like this friend. When we don\u2019t have meaningful connections with others, we seek it elsewhere. F3 creates those connections in a positive way and encourages us to be better men.<\/p>\n
Every workout, when I pray with each of you to be a better man, husband, father, leader, co-worker and friend — it hits me, every time. It calls me out. \u00a0I also see each of you modeling this in your life, and it impacts me. Tclaps to each of you for your inspiration. Honored to be with you.#ISI #F3Works #BeThatSomeone #GiveItWay and #G2G<\/p>\n","protected":false},"excerpt":{"rendered":"
13 posted at #TheEstate and faced a theme-less Q. The design was to start out with heavy strength, and build with increasing intensity and cardio over the 45 minutes. The final story at the end of this beat down is worth \u00a0a read. \u00a0Like the workout, the story hit me hard. \u00a0The workout went something […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,1],"tags":[],"class_list":["post-2174","post","type-post","status-publish","format-standard","hentry","category-the-estate","category-uncategorized"],"acf":{"q":"Goofy","date":"08\/21\/1017","pax":"Snooki, Tuco, BAM, Argyle, Boomerang, Poncho, Bunyon, Razzy, Snapchat, Rust Bucket, Manscape, Chisel, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2174","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2174"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2174\/revisions"}],"predecessor-version":[{"id":2178,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2174\/revisions\/2178"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}