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Another episode of “Breaking Through Your Walls” Q’ed by Huffy.
The weather was on the wet side with a steady light rain. Dispite the rain we had 10 PAX!
PAX includes Bourbon, Doubtfire, Stark, Coconut, Hannibal, Mile High, Sparkles, Spaulding, Geppetto, Huffy (Q).
We opened in the COT (Circle of Trust) with the Intro:
-F3 Stands for Fitness, Fellowship & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts are:
-Free of charge
-Open to all men
-Held outdoors, rain or shine, heat or cold
-Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-End with a Circle of Trust
The disclaimer: its you against you. If I come up with something too stupid (and I will) modify and don’t hurt yourself.
We counted off into 4 groups and got to work.
The Beatdown:
Station #1 Starting Area
A Burpees 15 Reps
B American Hammers 25 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill SideStation #2 South Topside
A Slow Count Merkins 20 Reps
B Big Boys (Alternating Elbows) 30 Reps
C Dips 30 Reps
Lunge to the CornerStation #3 North Topside (near the stairs)
A Calf Raise Jump Squats 25 Reps
B Decline Merkins 25 Reps
C Imperial Double Taps 25 Reps
Down Stairs and Ramp to Hand RailsStation #4
A Australian Push Ups 20 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
C Underhand Australian Push Ups 20 Reps
Run 2 Laps, Sprinting by the River, to Station 1We ended in the COT. Did the Counterama/Namerama. Mile High was the 6. I am honored to consider Mile High a friend and Brother in Christ. He is and a man of the Word and of his word, who brings it to every Beatdown! We close the COT in announcements and thankful prayer. God has blessed me with F3 over 3 years ago, giving me the opportunity to get work in with the strong good men!! Thank you a for lifting me up my Brothers!!
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