QIC: Rusty
Warm Up:
Good Morning – 10ic
Bean Pickers – 10ic
Moroccan Night Club – 20ic
Perfect Squats – 10ic
Merkins – 10ic
The Thang:
Made announcement in the beginning that “Mr. Big Chest” was in play. Anytime anyone yelled out “Mr. Big Chest” we would do 11 oyo merkins. This was called out 13 times for a total of 143 additional merkins.
Low Curl – 10ic
High Curl – 10ic
Full Curl – 10ic
Coupon Press – 10ic
One arm row- 10ic
Skull Crushers – 10ic
Trailer Dips – 10ic
TRAIL RUN – this included 10 Pull ups and 40 squats. (taste of the Murph)
Lunge – 10ic
Step ups on tire/plank – 1 minute
Switch and repeat above.
Shuffle Squats – 10ic
TRAIL RUN – This time 10 pullups and 20 squats
Low Curl – 10ic
High Curl – 10ic
Full Curl – 10ic
Coupon Press – 10ic
One arm row- 10ic
Skull Crushers – 10ic
Trailer Dips – 10ic
Return tire and blocks and head back to flag.
Mary:
Fire Hydrants – 15ic
Pickle Pounders – 15ic
Low Flutters – 15ic
American Hammers – 15ic
Moleskin:
This was the workout I planned to celebrate my Birthday/1 year Manny. This has been an amazing year for me. God truly lead me to F3 a year ago on my birthday June 3rd 2023. I was very lost and confused at that time and really had no idea how things were going to get better. I stumbled upon some guys playing frisbee in a field and had no idea that it would lead to a host of new friends, getting my butt back in shape and strengthening my relationship with the Lord. I am truly grateful for every single person that has showed up to a workout that I have been at. I am grateful for the men that have held me accountable when I missed a few workouts. I am grateful for the authenticity that is shared within this group. I am grateful for the Respect and Double Respect crew that at times gave me motivation that you guys are out there still getting after it. But mostly I am grateful for the connections I have made. Human connection is one of the most important things in my life. Especially, connections with other men. One of my favorite lines is “A lone ranger is a dead ranger”. I am grateful to have a group of men that at times have been God in the flesh to fight my battles with. As I am writing this(while I am trying to finish my workday and get the heck out of here) my heart and mind are filled with so many good memories over this past year, my words here doesn’t do any justice in summing up my experience of this past year.
Some of my favorite verses from Scripture 1 Peter 5:
Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 7Cast all your anxiety on him because he cares for you.
8Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.
10And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11To him be the power for ever and ever. Amen.
Thank you to all of you! Love you men!
-Rusty
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