Warm Up:

-Low Plank…5 core principles

-Goofballs (x10 IC)

-Michael Phelps (x12 IC)

-Abe Vigoda (x6 IC)

-T-Claps (x12 IC)

-Seal Claps (x12 IC)

The Thang:

3 Points, set up in large triangle on the baseball field

Point 1: Right Field Foul Post

-WWIII (x6 SC)

-Blockees (x6 SC)

-Block Curls (x6 IC) (x12 SC OYO)

-Run to Point 2

Point 2: Left Field Foul Post

-High/Low Planks (x9 IC) (Start in high plank) (x18 SC OYO)

-Monkey Humpers (x9 IC) (x18 SC OYO)

-Carolina Dry Docks (x9 IC) (x18 SC OYO)

-Run to Point 3

Point 3: Home Plate

-WWII (x27 SC)

-Merkin (x27 SC)

-SSH (x27 SC)

-Run to Point 1

-Repeat triangle circuit of exercises until time is up. We did the first round all together, then took off OYO.

Everyone got in at least 3-1/2 rounds, some got in 4.  My watch said I did 2.36 miles!  Great work fellas…you guys crushed it!

(Since Patches answered Big Blue’s question on the preblast (He didn’t answer it correctly, but he at least gave an answer), we did not do penalty burpees.)

COT

-My daughter, Gabby got a concussion during an ice hockey game 2 nights ago

-My cousin, Chad, his wife, daughter, and unborn child…Chad is dealing with alcoholism, and needs a wake-up call, needs to get healthy, needs accountability, and eventually we need to get him to F3!

-My M was put in touch with a woman who was just diagnosed with the same brain tumor that my M had.  She and her husband are coming to our house Saturday night to talk.  We’ve never met them before, but prayers we can be a source of guidance and wisdom for her and her husband through this difficult time.

-Prayers for Toke, his son, and family

-Prayers for injured PAX, and all of us PAX that we would all be HIM.

Moleskin

This WO was about the number 3, triangles, & working 3 muscle groups…legs, core, & arms.  A triangle is the shape used in trusses, which I design for a living.  A triangle is self-supporting and a very strong shape by nature.  I made the analogy this morning how just as a triangle has 3 sides and is very strong, we have to utilize all 3 F’s to become HIM.  We rely on each other in fitness, fellowship, and faith to make each other better and to keep each other accountable.  Ecclesiastes 4:9-10, 12b says: “Two people are better than one, for they can help each other succeed.  If one person falls, the other can reach out and help.  But someone that falls alone is in real trouble….Three are even better, for a triple-braided cord is not easily broken.”  Acts 2:42 says, “They devoted themselves to THE fellowship.” Not just fellowship, but the fellowship.  To me the 3 F’s depend on each other, and are a living thing, and we devote ourselves to them because we’re apart of them.  Without us, the 3F’s dwindle and fade, and without the 3F’s, we dwindle, fade, and fall into sad-clownism.  We need authentic relationships with each other, because isolation will destroy us.  The fitness brings us together, the fellowship and faith keeps us coming back.

Thanks for coming out, putting in the hard work, and getting in the dirt!

~(As Caterpillar says) Bunjion’s out! (is that how you’d spell it Caterpillar??)