Bill Murray with a Photo Finish

Clear morning, 55 deg, (7) Pax: Mountie, Brisket, Scar, Exterminator, Dick Clark, and Co-Qs Photo Finish and Dos Equis.

Photo Finish led the fun today with the disclaimer and warm-up exercises: arm circles, circle arms, shoulder stretches, windmills, imperial walkers.

Mosey to baseball diamond

Dos Equis picked up the Q from there with a Bill Murray routine (exercises, not jokes) after the completion of “Dips at the Dugout.”

Actions at Home Plate:  10x each – merkins, squats, big boi sit-ups, burpees.  ( That’s where the Bill Murray  comes in – repetition like the movie “Groundhog Day.)

After the Home Plate action of each round: there was movement around the bases: high knees, buttkickers, backwards run (going to third base to start that round of the bases). Side shuffle – right foot lead, and carioca.

After another round of Dips at the Dugout, we returned to home plate to do an adapted version of the routine, Hightower (see details in end notes), introducing the pax to these burpee/merkin/plank jack/jump squat variations.

Photo Finish led us in some cool down exercises, and Mountie closed the workout with Boat/Canoe “If I can do it, so can you.”

Photo Finish provided the meditation for today’s COT.  See the text below.

Gentlemen let us take this moment to meditate. We gathered here this morning in Fellowship and Faith. We gathered to encourage each other. We hold to our Principles firmly. These Principles include: Encouraging each other to be good men. Men who are moral, good companions, good fathers, sons, grandsons. Men who put Country and Community above Self. Men who strive for excellence at our chosen professions and who strive to mentor new members in our profession. We examine our relationships and continually strive to “do better.” In all these endeavors, being physically fit is an anchor that helps us achieve these goals; it is our North Star. Aside from our F3 workouts, this North Star guides us in our daily routines: we watch what we eat, drink, smoke. These Principles with our North Star guide us as we move from our morning F3 workout to our respective settings.  Amen

Honored to co-lead with Photo Finish today,

Dos Equis


End Notes:

Hightower: F3GrandStrand lost Jacob “Hightower” Hancher this past weekend as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. The F3GrandStrand brothers did a full workout to honor him. This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 “Blessed are the peacemakers, for they will be called children of God.”

 So – 5 Exercises – 9 reps each:

1) Burpees

2)Bodybuilders – burpee with Plank jack

3)Triple Merkin Burpees – burpee with 3 hand release merkins

4)Triple Jump Squat Burpees – burpee with 3 jump squats

5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats


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