A Stronger Back

DATE: 2023-06-05
AO: Patriot
Q: bogey
PAX: Lazlo, Anchorman, Shake ‘N’ Bake, CableGuy, Legacy, Lucius, My Space, 2 percent, Big Short, citrus, Ice Tea, Major Payne, Short Rib, Smokey, Strange Brew, Vila FNGs: Bubbles
COUNT: 18
WARMUP: SSH, IWs, HBs, MPs, strawberry pickers, WMH, down dog, cobra Kai

THE THANG: fellowship lap
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 15x step ups IC, 20x overhead press, 20x curls
Run 1 lap
Round 2 – 15x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
30x Rows
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon overhead hold
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x blockees/man makers
Backpedal 100yd to opposite goal line
5x burpees
Mosey back to goal line
5x blockees/man makers
Karaoke to 50yd facing home stand
5x burpees
Karaoke back to goal line facing home stand
5x blockees/man makers
Crawlbear to 20yd line
5x burpees
Bearcrawl back to goal line

MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
2x 10-ct
20x IC seal claps
3x 10-ct
20x IC overhead claps
1x 10-ct
RECOVER

ANNOUNCEMENTS: June 17 regional convergence for 5 yr anniversary of TheCapital region, #thesandlot bachelor party for @Traveler this Saturday @7am

COT: Pray not for a lighter load, but for a stronger back.

YHC celebrated his 1-yr F3 anniversary and reflected on the burdens he carries – physical, mental, emotional.

We all carry burdens of one form or another. Sometimes it feels that these burdens will overwhelm us, that they will never go away. At the same time, we often ask or pray for a lighter load.

We are often disappointed when the load stays just as heavy, or maybe it just seems to get heavier.

Let’s try taking a different perspective of the burdens we carry.

By showing up in the gloom to suffer a beatdown with your F3 brothers, your back is getting physically stronger.

By standing shoulder to shoulder with your F3 brothers, by picking up the 6, by checking in on one another, just as iron sharpens iron, you are also getting mentally and emotionally stronger.

You are also getting spiritually stronger.

Our F3 community – made up of the men you see before you in this circle – provides a safe space to get stronger.

Remember these strengths when you leave the beatdown.

Apply these strengths to the burdens you carry, share the load with your F3 brothers, and maybe you’ll find they are lighter…

Pray not for a lighter load, but for a stronger back.