Happy New Year! Today is January 1, 2019. The starting temperature for our workout was 52 degrees. Yes, the year is already off to a great start. Eleven PAX gathered at the Lehigh Valley Road Runners Club house, planted three shovel flags by 0900 for a special New Years Day workout and CSAUP. It turns out there just happened to be a 10K race going off at 9am as well, so it was hard to find a parking spot; but great way to plant some F3 seeds in the hearts and minds of all those other crazy people out there that are serious about taking the Daily Red Pill without excuse. T-Claps to Long Haul for EHing everyone within arms length of him.
Disclaimer – We are not professionals, we don’t assume any liability you do. Modify as needed to include not even doing the exercises. Aye!
Warmarama – SSH, Night Clubs, Abe Vagoda, Grass Pickers, Goofballs, Monkey Humpers, Slow to Fast Mountain Climbers, and Merkins.
The Thang – This workout out is thematic based on the New Year and the theme I have chose for myself for 2019. Based on suggestion of F3 Nation podcast and recommendation of Beaker I have chose ONE WORD this year to be my theme and basis of decision making to become a better version of myself. That one word is LEAD.
L – Lazy Dora – partner up for 100 merkins, 200 lbcs, 300 squats. P1 – does 10/20/30 while P2 – holds plank. Flap Jack all the way to cumulative count achieved in each exercise.
E – Eights (the little cousin of Elevens) – Pax runs between .20 and 25 mile together. Stop and wait for the 6 to catch up 1 Merkin and 7 Burpees. Rinse and Repeat. Run for .20 mile until
A – Alarm – Shoulder Taps x 10, Lunges x 10, Flutter Kicks x 10, Bear Crawl, Ranger Merkin
D – Deconstructed Burpees – 10 Squats, 10 Thrusts, 10 Merkins, 10 Thrusts, 10 Squats.
CoT
Praise God for this group of men known as F3, especially on it’s 8th anniversary. We pray for devine guidance, wisdom, strength, and courage was we set out to influence the world and LEAD in every aspect of our lives. Special prayers for F3 Lehigh Valley leadership team that is in place to bring this gift of F3 to as many men as possible in 2019, may it be more than 219 new men (FNG’s) and may we multiply leaders to continue to carry on the influence to help make more High Impact Men.
More T-Claps for all the PAX who joined the CSAUP dip in the crick. Pictures to follow.