Rite Aid Guest Q

Weather 35 and rainy

PAX:

IM

Daisy

Popeye

Porkchop

Gasman 

Pew Pew

Crabby PO 

Wapner 

Rite Aid (NE TN) QIC

Disclaimer

Warmup:

Maestro Lap

SSH x 39 IC

HR Merkins x 10 IC

Imperial walkers x 39 IC

HR Merkins x 10 IC

Hillbillies x 39 IC

HR Merkins x 10 IC

Prisoner squats (slow) x 39 IC

Merkins x 9 IC

 

Mosey to steps close to shelter house #1

 

Crawl bear up the two flights of stairs x 1

 

Mosey to shelter house #1

 

1 Burpee then gasser to shelter house #2 for 40 HR merkins, then mosey back to SH#1

2 Burpees then gasser to shelter house #2 for 40 LBCs, then mosey back to SH#1

3 Burpees then gasser to shelter house #2 for 40 jump squats, then mosey back to SH#1

4 Burpees then gasser to shelter house #2 for 40 Rocky Balboas IC, then mosey back to SH#1

5 Burpees then gasser to shelter house #2 for 40 hello dolly’s, then mosey back to SH#1

6 Burpees then gasser to shelter house #2 for 40 Carolina dry docks, then mosey back to SH#1

 

Dealers choice Mary

Flutter kicks x 40 IC

American hammers x 40 IC

 

COR, COT

Moleskin:

This is what I shared with the pax of F3 IronHorse on my recent 40th BDQ.  It is equally applicable to the men of F3 Frankfort.  Keep up the good work fighting the good flight against complacency

 

What might have been.

Were it not for F3, I might have given in to my gluttonous self.  It’s a continual battle, but I’m winning now.

Were it not for F3, I might have put all of my eggs in my career basket.  That’s not happening, and I’m grateful for that fact.

Were it not for F3, I might have been a worse role model for my kids in the area of self-discipline and taking care of my earthly body.  I’m in the best shape of my life, and my kids are watching.

Were it not for F3, I might not have loved my wife as deeply, nor she me.  Our marriage is stronger than ever.

As I reflected on my current lot, I was quick to understand that F3 is the conduit.  Y’all are the wiring.  And the wiring is what carries the voltage.  It’s because of you that I’m hitting 40 in my prime.  And for that I’m very grateful.  Thanks for your investment in me.  Thanks for showing up here at the butt crack of dawn day in and day out.  Thanks for challenging me to work harder than I would on my own.  And thanks for encouraging me along the way.  God knows we need it. I love you all and count you as blessings in my life.  Thanks for celebrating 40 with me. Here’s to many more F3 years.

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