Finding Inspiration at #TheEstate

Finding Inspiration at #TheEstate

QIC: Goofy

Date: 08/21/1017

PAX: Snooki, Tuco, BAM, Argyle, Boomerang, Poncho, Bunyon, Razzy, Snapchat, Rust Bucket, Manscape, Chisel, Goofy

13 posted at #TheEstate and faced a theme-less Q. The design was to start out with heavy strength, and build with increasing intensity and cardio over the 45 minutes. The final story at the end of this beat down is worth  a read.  Like the workout, the story hit me hard.  The workout went something like this:

Warm-o-rama: The usual,

The Thang:

· Mosey to the lower parking lot and start off slow with heavy strength focus
· Line up and travel about 100 yards by a walking lunge/squat combo. 3 Lunges each leg, then 1 squat, then 6 lunges each leg, two squats, and so on.
· Merkin combo – 10 IC, followed by 10 IC, then followed by Merkins until failure
· Bear Crawl 100 yards, then WW2 Sit up combo, 20 OYO, 20 OYO, then 20 OYO or failure, whichever comes first
· Mosey to the Bridge: Dip Combo, 20 IC, 20 IC, then 20 OYO or to failure
· Mosey to the field and build in intensity
· Line up at top of field, do lunge/squat combo half way across then bear crawl half way. YHC called an audible to stop about 2/3 down the field
· Partner up for Dora 1-2-3 – 100 Merkins, 200 Squats, 300 LBC’s (total among partners)
· Build in intensity again with Round 2 of Dora 1-2-3 – 25 Burpees, 50 Squat Jumps, and 75 SSH (total among partners)
· Build intensity another time with Timed Sprints – sprint across field and back, sprint on the top of each minute. Get faster each time.
· Mosey to parking lot
· No time for Mary
· FIN

NMM

· Having become known recently for Q’s where I brought “cardboard workouts of Doom”, YHC decided to see if I could again pull off a regular F3 boot camp that was sufficient. Hope this one worked for you guys. Several “uber fit” Pax this AM, so the challenge was on.
· In the warm-up. YHC, caught the Pax off guard with extremely slow Windmills/AbeVigodas which were really just stretching – caught some MC.
· Not a ton of MC from the early morning crowd – must be caught up on the eclipse mania
· Starting with some vacation at the first of August, YHC has taken too long of a break from F3, and have worked out maybe 5 times in August. The Q felt it today and walked back up the hill at the end. Cobains to the Pax who ran it.

Announcements/Prayer Concerns

· Remember Give to Give – if F3 has impacted your life, consider giving financially to support F3 expansion
· Schmedfest is this weekend! Plan to post and have some fun!
· Bommerang’s son has a job interview – prayers that it goes well.

One Final Important Story told Today

A story was told by one of the Pax about a friend of his who was caught having an affair and has now left his wife and child. This Pax (remaining nameless to protect the friend and his family) encouraged us to ask hard and “weird” questions of our friends and to be okay with others questioning us. As we say in F3 and is said biblically “Iron sharpens Iron”. We must be ready and willing to be the Iron to others and also to be sharpened.

YHC also believes that F3 is part of the solution to men like this friend. When we don’t have meaningful connections with others, we seek it elsewhere. F3 creates those connections in a positive way and encourages us to be better men.

Every workout, when I pray with each of you to be a better man, husband, father, leader, co-worker and friend — it hits me, every time. It calls me out.  I also see each of you modeling this in your life, and it impacts me. Tclaps to each of you for your inspiration. Honored to be with you.#ISI #F3Works #BeThatSomeone #GiveItWay and #G2G