DATE: 10/17/2018

WHERE: The Clinic

THE PAX: Harding, Manning, Trill, Geppetto, Gut Check, Good Hands, Mandals, Hooters, Wiggum, Tiny Tat, Spaceballs, Hard Hittin, Doddy, and Homeboy

Total # of PAX: 14

Number of FNGs: 0

QIC: Homeboy

INTRO:
Well boys I am loving the opportunity to Q at the Clinic. I think the location is one of the coolest we have in our region. This past Wednesday we brought back “The Iron Pax” workout of week 3. Cinder block work is tough enough on it own. But when you add cardio and core work, it makes for a solid beatdown.

WARM-O-RAMA:

Elbow Touches

Windmills

Side Straddle Hops

Balls to the wall on the stage / 5 merkins while in balls to the wall

Balls to the wall contest – see which pax could stay in position the longest. Spaceballs and Manning for the Tie!

THE THANG:

Iron Pax 

• 15 jump over cinder block burpees
• 25 hand release merkins
• Broad jump to the shovel flag (10 yards) and broad jump back to your cinder block (10 yards)
• 14 jump over cinder blocks burpees
• 25 goblet squats with cinder block
• Broad jump to the shovel flag and back
• 13 jump over cinder blocks burpees
• 25 leg raises (lay on your back while holding cinder block straight above your chest)
• 12 jump over cinder blocks burpees

After the pax, completed one round of hand release merkins, goblet squats and leg raises we started this sequence over. Each time you finish a set you go down by one in the burpees.

Around 12 burpees, we took a break and headed to the stairs. Partner up. Wheel barrels up the stairs x 2.

Around 9-10 burpees, we took another break and headed to the hill. We did bear crawls up the hill with 10 BBS at the top. 4 rounds.

Mary

Flutter kicks

LBC’s

 

CIRCLE OF TRUST:

BoM

“If you post for you, the weather will be a deterrent. If you post for your brother, it is an invitation.” I shared that we are entering the Gloom of the Gloom with winter coming. Let’s not get discouraged by cold / wet weather. I have had some of my most fun workouts in the nastiest weather. The Pax is stronger when YOU are present. You never know what you may say that will encourage another man or provide him with exact affirmation he needed that day. Just like on Wednesday. Hard Hittin asked us to pray for his marriage. It encouraged me big time for him to be vulnerable. It also strengthens my faith to know that men are fighting for there marriages in a world where most people give up so easily. You see how that works? The simple act of Hard Hittin asking for prayers is not only a blessing to him, it is a blessing to each of us.

One last thought on ALL F3 workouts being held outside. Exercising outside builds grit and confidence. After you do F3 for a while, you will start to feel different. F3 workouts remove us from our comfort zone and pushes us to do things we are not familiar with. Our world is driven by an incessant desire for comfortability and laziness. F3 fights directly against this world of comfort and laziness.

Keep working hard boys. I promise you will see major changes in every aspect of your life.

PS – F3 is simply is not the same as working out in a temperature controlled gym while watching ESPN and wiping your brow with a freshly scented towel.

COT

• Continued prayers for Cricket and his mom passing away.
• Hooters raising money for St Jude and running in half marathon
• Hard Hittin’s marriage

Naked-Man Moleskin: