Super lite BRR – Hashmark backblast

Since some of us are unable to run the BRR with the studs we held down the fort and had a pretty decent beatdown this morning.  Not sure why but YHC was up quickly this morning and out the door by 0505.  Putting me at the AO super early I thought.  Pulling up I was followed in by a pax and as I looked forward after backing up AAAAAAAAAAHHHHHHHHH you scared me RonB.  He was illuminated by my headlights as just a shadow figure staring in my direction.  If I wasn’t awake I am now dang.  Thinking with the studs out doing the BRR this weekend YHC figured it to be a very light day but low and behold the pax started showing up in mass.  All told we had a nice count of 8 this morning at the Hashmark.  Nice manageable crowd.

5min, 4min, 2min, 1min, ok close enough lets start.

YHC dove in head first and from the repetition of reciting the F3 mission proved helpful as it was covered flawlessly adding a disclaimer due to my back giving me issues this passed week.  The pax were warned they might have to carry the Q back to his car.

Warmarama was a little bit of frogger with the usual exercises.  Headed across 24 around the other Brandywine entrance and back to where we started.

20 SSH IC, 15 Cotton pickers IC, Welcome Costanza 4 burpees, 15 Windmills IC, 10 Sun Gods fwd,rev

On to the THANG

Not sure bare with me I loaned out my Weinke so going off of memory here.

1. 20 Merkins SC
2. 20 Hand release Merkins IC
3. 10 Inchworm Merkins IC
4. 30 LBC’s with a slow Q cadence
5. 30 Copperhead Squats IC
6. 30 something

Next Blimps

1. Run to the pole and back – 5 Burpees OYO
2. Run to the pole and back – 10 Lunges each leg OYO
3. Run to the pole and back – 15 Imperial Walkers IC
4. Run to the pole and back -20 Merkins SC
5. Run to the pole and back – 25 Plankjacks IC
6. Run to the pole and back – 30 Squats SC

Rinse and repeat a second time with SC for all exercises.

Partner up this time –  Partner 1 runs a loop while Partner 2 performs exercises (2 times thru each set)

1. 10 Side crunches each side repeat until partner returns
2. 10 LBC’s and then 10 Heels to the sky
3. 10 Box cutters and then 10 Dying cockroaches

Just enough time to circle up for some Mary

YHC called for some stretching.  Static hang down reach to the ground, grab elbows, walk it to the right, back to middle, walk it to the left, back to the middle.  Walk hands down into plank position, right arm up, back to regular, left arm up, back to regular, walk up from plank to standing and slowly stand up.  Hard Stop

Prayers concerns were stated, announcements, YHC took us out in prayer.

YHC has been struggling to beat the fartsack and get back into the groove with his support family.  These past few months has taken a toll on me mentally and physically.  Most of us really don’t know how much inner strength and stamina we have until something crushes our soul.  This whole time I keep going back to something Swaggart said while I was struggling to keep up with him one day, ” Your body will keep going another 60%, it is your mind holding you back”  That has been so true for what has been bestowed upon me.  I have always been up for a challenge, playing football, learning computer programming, climbing telephone poles, changing jobs at 39 years old, learning Immigration and Customs laws as well as 20 other federal agencies laws, moving to a new state after having been established in a new home for 11 years, but even after all of that it did not prepare me for this.  If I didn’t have my support family (F3) this could have been devastating.  Remember we all may wade thru troubled waters but if we continue to follow his path and put our faith in the almighty then there is nothing we cannot handle with grace and fortitude.  Thank you all for not only the physical strengthening but the spiritual strength you all have bestowed upon this sad clown.  Second mile gets the most thanks for hanging on me at that Christmas party and getting me out to the Hero Patriot in December,  that changed my life.  Thank you Steve you set me on a great journey that I will cherish forever and always.  At anytime if any of F3 Carterico pax needs my help doing anything you can count on me as I have counted on you these passed few months.

Blart out