Super Elevens w/Burpees

AO:

When: 01/13/2021

PAX:

Number of Pax: 14

Pax Names:

Number of FNGS: 2

FNG Names: Apples, Z-Pack

QIC: Pi 3.14


The BackBlast:

Conditions
28° , feels like 19° dry and cold

Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.: 0

QIC: Pi 3.14

Warm-O-Rama

Conditions
28° , feels like 19° dry and cold

Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.

Warm-O-Rama
High Knees slow pace OYO
High Knees in cadence
SSH
Hillbillies
Abe Vigodas
Arm Circles

Up Downs w/Burpees

Mosey to the hill

Thang
Elevens
Burpees/LBCs run up and down hill between excercises

Thang II
Bataan Death March to the Football field

Thang III
1st & 10
100 yard field marked off in 10yd increments
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

6MoM
Flutter kicks
Big Boys
Annie
American Hammers

SiteQ read Announcements from Slack Info Only channel

Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning. Get right. Live Right. Lead Right. Leave Right

Yesterday was a tough day. I met with Meagan. Meagan is Randy Levine’s wife. Randy passed away on November 9th, 2020. Randy was only 36 and has a two year old son Benson.
Estate Plan
Life insurance

Call to Shield Lock

After my meeting, I messaged in my chat group and within 30 min. several brothers met me to hang out for a couple hours. Much needed 2nd F

  • Prayer
    Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego as he recovers from Covid-19 and especially his parents. His mom was admitted to the hospital last night. We pray for Kristen Howard who is battling her third bout with cancer

In Jesus’ name we pray, Amen

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