It was a beautiful day but sad day all in one. Beautiful because the sky’s were clear temps in the high 60’s, low 70’s. And we had an awesome guest with us as Abraham rolled his parade of horribles into Copperhead Creek. It was also the weekend of F3 T’ville turning 2. But it was also a sad day due to our F3 brother Cheech losing his life. YHC didn’t know Cheech personally well for that fact none of T’ville did. But there is something about F3 that even if we have never meet each other there is still a strong brotherhood bond that can’t be broken. Cheech you will be missed and continued prayers for his family. So the PAX showed up sleeveless in honor of Cheech to see what 3-Dog had the n store. And man he did not disappoint. #Sleeveless4Cheech So this is how it all went down.
C.O.P. All IC
SSH x 15
ATT x 15
Copperhead Squat x 15
IST x 15
Mosey to Plank’s truck to unload the power poles. Since we had a 2.0 we had some bricks for him which left an odd man out, well YHC just so happens to have a 63 pound 10×10 post that was used solo. So all men have their wood we mosey over to the other side of the park and set up for a spoke.
The Spoke round one has 5 different pain stations
Start off with 15 Merkins
Inch Worms x 20
Merkins x 15
partner up for 20 overhead press with power pole
Merkins x 15
Curles x 20
Merkins x 15
Bench press picnic tables x 20
Merkins x 15
Abyss dips x 20
Merkins x 15
The Spoke round two
Start off with 10 Copperhead Squats
Swrkins x 15
Copperhead Squat x 10
Power pole Squat x 15
Copperhead Squat x 10
Step up 10 each leg
Copperhead Squat x 10
Box jump x 15
Copperhead Squat x 10
Fast feet x 20 each leg
Copperhead Squat x 10
Pick up our big wood and mosey to the bathroom for a balls to the wall, wall walk, then take up a wall sit with Ali’s x 15 Fraziers x 15
Pick up the stupid power poles again and mosey back to the other side of the park and set up for a Dora 123
While P1 worked on exercise P2 flipped power pole out about 25-30 yards then sprinted back to take over exercise from P1, then P1 sprinted down to the power pole and flipped it back to P2. The exercises were
100 Merkins
200 LBC’s
300 Squats
After all that misery was done we picked up the poles and mosey back to Plank’s truck and hope and pray they would fall out of his truck on the way home and never be seen again.
Count off name off
“whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away.”
James 4:14 NKJV
“Do not let your heart envy sinners, But be zealous for the fear of the LORD all the day;”“For surely there is a hereafter, And your hope will not be cut off.”
Proverbs 23:17-18 NKJV
“Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your labor is not in vain in the Lord.”
I Corinthians 15:58 NKJV
Moleskin
Just want to give a huge shout out to Abraham for helping to get F3 Taylorsville off the ground. YHC has said it way to many times that F3 works. YHC has seen each and every man get stronger and faster with each post. So again thank you and best of luck to what ever God has lined up for you in the future. And just as a reminder to all the men of F3 and the women of FIA always remember the rules of the road when running. Run with a partner, have some kinda runner ID, reflective vest, head lamps, always run against traffic, and always be alert. The loss of Cheech has been tough to deal with even if we didn’t know him on a personal level. YHC can only imagine the heartache that those that knew if in their every day lives has to deal with. Cheech you will be missed may you Rest In Peace my F3 brother.
Pedro closed us out in prayer.
Post by Clifford for 3-Dog.
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