AO: LoCo
QIC: YHC- Rikers
The PAX: Shute, Beast, Refueler, Pre, Hoff, Bobcat, Gigawatt, Microchip, Bolt, Boone, Dial-tone, Mutombo, Brisket, and YHC
WarmUp: 9 PAX showed up 30min early for the 100 burpee appetizer: Refueler, Microchip, Gigawatt, Bobcat, Bolt, Dial-tone, Brisket, Shute, and YHC
Rest of PAX joined and we launched: lap around the track
The Thang:
- Merkin/American Pushups-crucible
- Wide-Arm Pushups- crucible
- Diamond Pushups
- Partner / Inclined Pushups-crucible
1 x track
- Knee-Up
- The Dolly
- Flutter Kick
- The Little Baby Crunch
1 x track
- Side-Straddle Hop
- Squat Thrust (burpees)
- Mountain Climber
Run to back hill -planted shovel flag atop the corner hill, then did a modified Jacob’s Ladder on that hill, increasing the number of burpees done at the top of each hill sprint to 5 – release burpees
Rinse and repeat- round 2 modified with crucible style merkins, hand release burpees and a press on PAX with speed
Mary: incorporated in The Thang
COT:
We are all trying to keep a minimum safe distance due to COVID, but are we distancing ourselves from who we should be as husbands, fathers, and in our faith?
Have you gotten to where you stay at a “minimum safe distance” emotionally from your spouse, from your kids, from friends, and from God, for fear of what might be asked—what assignment might be put on your heart, what calling he might put on your life?
For many of us men, fears like these characterize our relationships. You see, we know the plans we have for ourselves—plans for good things ahead—and we trust ourselves to know what’s “good.” So, we’re wary of potential disruptions, even from the God we love and those we love.
It was a pleasure and blessing to lead and reprise the original workout. As I prepared YHC was especially motivated my memories of AG, and the corresponding hills and fun that AO offers the original PAX in my F3 Metro days prior to relocation to NoVA in 2015. I missed F3 and it was finally formally brought back this year to little Ol’ Purcellville. It was fairly unanimous from the LoCo PAX that the F3 gloom was and continues to be one of the biggest bright spots of 2020 and our days.
A blessing to be able to lead this group as we rinsed out 2020 and seeking to be better every day as husbands, fathers, leaders, and to that call God places in our hearts.
150 burpees for some and 50 for all.
Aye!
F3 The Capital 