BTTW

August 5, 2017

Introduction: Disclaimer – F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed.

Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, “open/close the gate” side shuffle, carioca, bending, jumping and backwards jogging and sprinting.  PAX then moseyed to park outbuilding for two sets of descending planks held for a 10 count. BTTW sets were interrupted by the most ridiculous Indian run ever.  PAX performed a line of inch worm exercises while the Six duck-walked to the front. It quacked me up ( I should have shot a video).

This was followed by exercises in cadence including: Abe Vigodas, side straddle hops, seal jacks, American hammers, plank punches, mountain climbers, Peter Parkers, cobra, superman stretch, and some crazy back-twisting yoga pose that defied the laws of physics.

The Thang: “Treasure Hunt” Q referenced Matt 6:19-21, “. . . where your treasure is there your heart will be also.” Q encouraged PAX to add some treasure to their chests, literally and figuratively by exercising and memorizing the inspirational/ motivational quotes found in the treasure chest at one end of the field.  Much to the chagrin of the passing train that attempted to obfuscate all instructions, Q explained the cross-field partner exercises which were also printed on folding chairs at each end of the field.  Cross-field exercises one way included: bear crawl, crab walk, hopping, lunges, backward jogging, imperial walkers, and Frankensteins. Opposite cross-field exercise was 30-30-30, ie. jogging, running, sprinting.  Exercises at the opposite end of the field from the treasure chest were Burpees, Merkins, LBC’s, star jacks, reverse crunches, and squats.

PAX then moseyed back to shovel flag for CoT.
CoT: count-o-rama, name-o-rama, naming of FNG, announcements and prayer requests.

Chicken Wisdom: “A truly rich man is one whose children runs into his arms when his hands are empty.” “Life is about impact, not income.” “Most men are not living their dreams because they are living their fears.” “If you want to build yourself up, build somebody else up first.” “You cannot cross an ocean without first losing sight of the shore.” “The two most important days of your life are the day you were born and the day you figure out why.” “The will to act is primary, the rest is mere tenacity.” “There are no traffic jams along the extra mile.” “It does not matter how slowly you go as long as you do not stop.” Joshua 1:9, Hebrews 12:1, Philippians 4:13, and Isaiah 40:31.

1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!


The Thang

Celebrate our nation’s birthday by tackling a very special challenge:

1776 yard run (1.01 miles)

100 Merkins

100 Overhead Claps

100 LBCs

100 Dips

100 Moroccan Nightclubs

100 Leg Scissors

100 Pullups

100 Stepups

100 Squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!

Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.

Achieve AMERICAN EAGLE status by going solo!

Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.

Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!

Do you have what it takes?

 

 

** NOTE: The tags were added to this post for administrative purposes.