Auld Lang Syne (F3-style)

In another strong showing this week, 18 PAX showed up on a cold and blustery morning for the final beatdown of 2017, which went something like this….

Along with Hee Haw, D2, Sandlot, and Rich Nazzaro (who would be anointed as Luigi just a scant hour later), YHC rolled up to my own Q just a hair late after a roughly 4-mile ruck and Twinkletoes turned it over to me after kindly handling the disclaimer…at which point I led the PAX in a mosey to the end of the pier.

 

Warm-Up:

Moroccan Night Club, 50x, IC

Weed Pickers, 10x, IC

Floyd Mayweather, 10x, IC

Jeff Imperial Walker, 10x, IC

Deep Squat + Wide Claps, 10x, IC

Iron Cross Tempo Squat, 10x, IC

 

We then moseyed over to the benches, which is where we’d remain for the rest of the hour, to bid the following adieu to 2017:

17 Viagras, IC (on bench edge) + 20-yd Bear Crawl

17 Dollies, IC + 20-yard Bear Crawl

17 American Hammers (on bench edge), IC + 20-yd Bear Crawl

17 Rosalitas, IC + 20-yard Bear Crawl

17 Peter Parkers (decline from bench), IC + 20-yard Bear Crawl

17 Shoulder Taps, IC + 20-yard Bear Crawl

17 Proud Pickles (one leg out)(on bench), IC + 20-yard Bear Crawl

17 Plank Jacks, IC + 20-yard Bear Crawl

17 Proud Pickle (other leg out)(on bench), IC + 20-yard Bear Crawl

17 Big Boy Situps, OYO…then return to benches for next wave

 

Back at the benches now, we shifted away from bidding adieu to 2017 and then focused on welcoming 2018 with the following:

 

18 Incline Merkins (hands on bench), OYO + 20-yard Sprint

18 Merkins, OYO + 20-yard Sprint

18 Decline Merkins (feet on bench), OYO + 20-yard Sprint

18 Diamond Merkins, OYO + 20-yard Sprint

18 North Carolina Drydocks (feet on bench), OYO + 20-yard Sprint

18 Sumo Squats, OYO + 20-yard Sprint

18 Bulgarian Split Squats (one leg on bench), OYO + 20-yard Sprint

18 ***Flutter Kicks, IC + 20-yard Sprint

18 Bulgarian Split Squats (other leg on bench), OYO + 20-yard Sprint

18 Walking Lunges back to benches

 

We then closed out with a few minutes of yoga, focusing mainly on the legs and hips, and then moved over to the flag to close out the F3 year.

 

***NOTE: In the spirit of honesty, your Q flubbed this item all up. First of all, it was supposed to be 18 Prisoner Squats (Rubble-style) but an unexpected brain fart made me forget this, so Flutter Kicks became the audible…and, secondly, I apparently forgot how to count Flutter Kicks properly, so all had a good laugh at the Q’s momentary ineptitude.

 

Announcements:

  • Manna House next week.
  • Need guys to volunteer to take shifts at The Well (see Slack)
  • Need to get Homer’s info. If someone out there knows him personally, please grab his info and send to Hee Haw and/or Woz.

 

Prayer Requests:

  • Hee Haw’s grandmother
  • Hee Haw’s M…as she goes through the change of closing down her brick and mortar store here on the Isle. But, not to worry, the Love & Sweat website will still remain open (with free shipping to SSI) so you can pamper your Proud Pickles with some of those 2Unders that I hear such good things about.

 

Welcome FNGs Luigi (Rich Nazzaro), Candy Stripe (Jack Glenn), and Poutine (that’s pronounced “poo-teen”)(Conner Chadwick).

In closing, YHC shared 1 Cor 6:19-20, which reads as follows: “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies.”

I said it then and I’ll say it again here for those who weren’t out there: I started F3 in January of this year and it has been an honor—as the Apostle Paul directs us above—to honor God with my body and sharpen iron alongside each of you. I’m looking forward to a healthy, peaceful, and prosperous 2018…not only for me and my family but for each of you and yours, as well.

Everybody be safe and have a happy new year.

And go Dawgs!

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