Woke up this morning ready to go! With Q power, and excited to celebrate my birthday I was ready to rock. I was also excite because I was sharing the story of my buddy Shane, who passed away last week. Ensuring his legacy lives on. A dirty dozen joined us for what turned into a Shoulder Smokefest. Woz was complaining about his legs from yesterday’s thrashing, so I altered a few of the workouts.

Birthday Beat Down

Circuits-4 rounds
20 second High Knees w/overhead
20 second Thrusters
20 second Plank

Shed weight and Mosey to porch

11s
Jump Squats/Dips
Start with 10 Jump Squats and 1 Dip. Keep pushing until you get to 1 Jump Squat and 10 Dips

Mosey to weights

Circuit 2-OYO
10 Squats
10 Presses
10 Bentover Row
10 MTN Climber
Plank for 6
Rinse and Repeat 4 times

Circuit 3-OYO
10 Sumo Squats
10 Monkey Humpers
People’s chair for 6
Rinse and Repeat 5 times

Spoke about a buddy of mine, Shane Whiddon. Shane was the Exec Chef at Virginia’s on King in Charleston. He lost his life Thursday, as he was shot by a disgruntled employee. One thing that stood out about Shane was his attitude towards training. He didn’t care how many times you screwed up, he would train and retrain until you got it. It aligns with DRedd’s post yesterday (http://f3nation.com/2017/08/28/apprenticeship-q-14/) we should always be in a position of mentoring to those below us, and searching for a mentor above us. A true leader doesn’t assume his value based on his followers, but in the amount of leaders he creates.

COP
10 Pickle Pounder
10 Proud Pickle
10 Jeff Imperial Walker
10 LBACF
10 LBACR
10 Moroccan Night Club
10 Wonder Bra

Circuit 4-IC
10-shoulder press
10-rows
10-eagle’s wings
Rinse and Repeat 4 times

10 slow and low LBACF
10 slow and low LBACR
Iron cross until the Q was smoked

I then shared the origin of the word “Gymnasium” which means place of naked exercise. This was done in the nude to ensure you couldn’t hide your deficiencies from your brother, IMO. That’s what F3 is all about, posting an holding each other accountable. All workouts will now be conducted in the nude….jk but I know BM got excited.

Announcements
Kickball on Saturday, bring your 2.0 and an FNG
Manna House on Saturday 9:30-1:00 talk to D2

Prayer Request
Bundy’s FIL met his maker Monday night.
YHC and M doing GRL Saturday
All those affected by the storm in TX

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