Date: 6/13/23
PAX: The Mick, Scarecrow, Al Gore, Fat Tire, Ditka, Saluki, Pacrat, Cambells, Rusty, Groening, Fonzie, Mr. Incredible (QIC)
A little rain kept the PAX count lower than I expected, but I’m sure they all had really good reasons other than just not wanting to get a little wet. Ultimately 12 joined in the fun (after Groening and I did 1 premile):
Warm Up
SSH x20IC
Windmill x15IC
Bean Picker x15IC
Perfect Squat x15IC
Perfect Merkin x10IC
Light Pole Lap
Perfect Squat x10IC
Perfect Merkin x10IC
The Thang
Grab coupon and mosey to the parking lot lines
Move to line 1.
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 1
Curl x10IC
Move to line 2
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 2
Jump Squat x10 OYO
Move to line 3
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 3
Single Arm Row x10IC each arm
Move to line 4
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 4
Mt. Climber x10IC
Move to line 5
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 6
Upright Row x10IC
Move to line 7
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 7
Burpee x10 OYO
Move to line 8
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 8
Coupon Complex x10IC
Move to line 9
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Mosey around back entrance and return to coupon
Curl x10IC
Move to line 8
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 8
Jump Squat x10 OYO
Move to line 7
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 7
Single Arm Row x10IC each arm
Move to line 6
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 6
Mt. Climber x10IC
Move to line 5
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 5
Upright Row x10IC
Move to line 4
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 4
Burpee x10 OYO
Move to line 3
Coupon Swing x10IC
Run to start line 0, 10 merkins OYO
Run to line 3
Coupon Complex x10IC
Moleskin
Ran out of time for the last set of Coupon Swings and Merkins, and no time for Mary, but I’m sure we’ll make it up sometime in a future Q. This beatdown started as a Crossfit workout, but it was too easy, so I bumped it up and did it about 5 years ago. This time, I increased the amount of merkins and added an additional exercise on each line, plus we did 14 lines rather than 10. We must be in much better shape that 5 years ago, because everyone tackled it in style! Tclaps all around.
We had a lot of prayers for family members today, so be sure to life them up in your personal prayers. I also pray each man in F3NWIND takes his role as leader seriously. He have a high calling in our families, communities, and churches. Be men of action, don’t try to store up your strength purely for yourself. Our skills, strength, endurance, and determination were given to you to live out God’s purposes and plan. Open your eyes to the needs of those around you, and serve them as if serving the Lord.
Until next time… SYITG!