It was a beautiful 34 degree Gloom at Emmaus Community Park, PA. YHC started us on a mosey around this beautiful Park. The first break of day allowed us to see all this park has to offer. YHC introduced the FORT’s word of the day, “Margin”. Margin is the time that is left over after the demands of life and it can be used intentionally or it can be squandered on selfish desires.
Warmarama: 15 IC: Sungods, Hillbillies, Cotton Pickers, Stinky Feet, Monkey Humpers, Merkins, Mountain Climbers
Circle of Pain: Each PAX picks a piece of candy from the bucket. They read off a number on the wrapper between 10 and 30.
Round 1: Each PAX picks there favorite F3 exercise.
Sensei – Burpees x 18
Neon – Dips x 27
Dropbox – Mountain Climbers x 20 IC
Flame – Merkins – 18 IC
Uptown Girl – Apollo Creed Burpee x 14
Round 2: YHC assigns a exercise to each PAX
- Spiderman Merkins
- Carolina Dry Docks
- Squat Jacks
- Freddy Merkins
- Dive Bombers
Rinse with a lap around the Park and continued to mumble chatter on how we spend our Margins each day. We are all challenged to spend our Margins better. YHC shared each day I fight to fill my margins exercising, praying, journaling, reading, and dreaming big. Like most men,I lose the battle more than I win, but a day with health amount of margins feels like a win!
The Thang: B.O.M.B.
Mosey to baseball field. Partner Up in TWO’s. Pax 1 does exercise while Pax 2 runs the bases. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Air Chair Overhead Claps / 150- Merkins / 200- Big Boy (WWI) Sit-ups / 250- Squats.
Hands of Time – Clock PAX, heads in middle, 10 count around slow release, don’t’ touch ground. Partner up, push legs to ground. ic
Counter-rama 5 Namerara
Circle of Trust: We prayed that God would put on our hearts the names of men we know that we need to invite to the next work out. Also asked God to introduce to us guys we don’t know yet who are looking for F3.