It’s always on honor to Q at the ER. Even on holiday weekends there will almost always be a brother waiting in the gloom to share a few minutes of pain to help sharpen what was once a sad clown.
YHC knew the count would be low but that is the beauty of F3. Every morning, rain, sleet, snow, heat, and holiday. We will be there.
3 PAX were ready at 5:30 and here is what went down;
Mosey to bottom of parking deck,
Sprint! up to elevator. American Hammers IC x 15
Sprint! up to elevator. LBC’s IC x15
Sprint! up to elevator. Box Cutters IC x 15
Sprint! up to top. WWII sit-ups OYO x 10
Sprint down (repeating IC x10)
Mosey to lower parking lot behind parking deck.
BLIMP Spoke;
10 Burpees in middle
Burpees in Middle/40 Lunges/Middle/40 Imperials/Middle/40 Merkins/Middle/40 Plank Jacks
Rinse & Repeat;
5 Burpees in middle
Burpees in Middle/20 Lunges/Middle/20 Imperials/Middle/20 Merkins/Middle/20 Plank Jacks
Box jumps up stairs w/ squats at top IC 8/10/12 (x3)
Wall sit/Merkin work
X10/9/8/7/6/5/4/3/2/10
Back to flag
3 mins = SSH IC/ High Knees IC/ Butt Kickers IC
Name/Count/Prayer request
WOD – John 15: 9-17
9“As the Father has loved me, so have I loved you. Now remain in my love. 10If you keep my commands, you will remain in my love, just as I have kept my Father’s commands and remain in his love. 11I have told you this so that my joy may be in you and that your joy may be complete. 12My command is this: Love each other as I have loved you. 13Greater love has no one than this: to lay down one’s life for one’s friends. 14You are my friends if you do what I command. 15I no longer call you servants, because a servant does not know his master’s business. Instead, I have called you friends, for everything that I learned from my Father I have made known to you. 16You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you. 17This is my command: Love each other.
It is always a privilege and an honor to work out with the men of F3 Hickory.
Aye!
SS
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