Today’s workout was developed to honor a special F3 Brother (Black Hawk) who has served God, Country, and Lehigh Valley Community for the last 8 years. Immediately following this workout; with car packed he is starting a new journey with his family in Wisconsin. Thank you Scotty Coyle!
What inspires a man to wake up at O dark 30 to push himself to be better today than he was yesterday? Here is some fodder for the mind…. Maybe it’s a realization that (1) you’ve got more to give your family, friends, and community (2) surrounding yourself by other highly motivated men will over time make you a better man, (3) How good and pleasant it is for brothers to dwell together in unity….(psalm 133:1). When you step into the F3 Gloom there is nothing given even though it’s FREE, there is nothing taken for granted even though your pride pushed you to go harder than you thought you could. Whatever got you there, we are glad you came and hope you come back to make us better. Your attendance influences excitement to move us all away from the status quo. While words can describe it, you just have to experience the buzz of entering a parking lot full of 30 guys you don’t know for some form of chaos that will leave you a different man. Whether it is your first workout or your 381st workout the rewards are mutual.
DISCLAIMER – given and accepted.
WARMARAMA
Mosey around the parking lot and down the lower parking lot next to the football field. Circle up for Dynamite up and down routine; which includes a series of exercises that will get you sweating and nimble. SSH, Mountain Climbers, Merkins, Monkey Humpers, Imperial Walker Squats, Abe Vogoda, Peter Parker, maybe more.
THE THANG
Part 1 – Hero Workout borrowed from F3 Greenwood Iron Pax Workout (Loredo)
3 rounds
24 Squats, 24 Merkins, 24 Lunges Across Football Field, followed by a 1 lap around the football field. Wait for 6 before going to next round. The 12 picks the waiting exercises. (Crab Cakes, Plank, LBCs)
Just kidding on the 3 rounds, let’s do 4 rounds it’s the HERO that gives all he has and goes the extra mile.
Part 2 – Sensei’s Pavilion of Pain
Groups of 3 for circuits of 3. Upper Body, Plyo, and Abs.
Round 1 – Pull-ups, Box Jumps, In&Out Abs
Round 2 – Pull-ups, Dips, Sit-ups
Round 3 – Chin ups, Merkin Hand Claps, Plank
MARY
A series of 10 count or 30 seconds pax pick Ab exercises. Mayweathers, PromDates, Flutter Kicks, Breakdancers, American Hammers, Plank, and yes lest we forget our 20 Burpees for good measure.
CoT
Prayers for Ranger Rick looking for a job, Scotty and his 14 hour drive to WI, Xbox step mom not feeling well, and praise for all the men who got up to get better with us.
Announcements – Neon leading Q-Source: Influence, Coffee, Cake, and Final Send Off Words for Scotty.
