July 4th…Sandbags at the Flagship

QIC:  Squirrel     

The Pax:  Dockers, Baby Ruth, Witch Doctor, Dimples, Mad Bum, Wrangler, Vault, McFly, Chitwood, Fro Yo and Crotch Rocket

THE THANG:

Warm-up: Side Straddle Hops, Windmills and Good Mornings…a jog around the AO and…..so it began.

As we celebrate the 242nd anniversary of America

Sandbag Overhead Press        24

Sandbag “Merkin” Press          24

Sandbag Bent-Over Row         24

Sandbag Shouldering                24 each shoulder

Sandbag Bear-Hug Squat       24

Sandbag Lunge with twist      24 (12 each leg)……..twist toward the leg out front

Sandbag Side squat                   24 (10 each side)

Sandbag Swings                          24

Shoulder Carry (Left)                 Across the pitch

Shoulder Carry (Right)               Across the pitch

Sandbag farmers walk(Left)   Across the pitch

Sandbag farmers walk(Right)    Across the pitch on first set

25 IC American Hammers and Long Slow Flutters between Sandbag super sets.

Sandbag Overhead Press        24

Sandbag “Merkin”                        12 (Sandbag on back)

Sandbag Bent-Over Row         24

Sandbag Shouldering                12 each shoulder

Sandbag Bear-Hug Squat       24

Sandbag Lunge with twist      24 (12 each leg)

Sandbag Side squat                   24 (12 each side)

Sandbag Swing                             24

Shoulder Carry (Left)                 Across the pitch

Shoulder Carry (Right)               Across the pitch

Sandbag farmers walk (Left)   Across the pitch

Sandbag farmers walk (Right)    Across the pitch and to the truck to put the dates away

*   (Not pictured – Vault)

Great work by all the Pax, really great workout!

F3 Sandhills welcomed back Crotch Rocket today.  Always an honor to have one of the F3 designers come and join us.

MOLESKINE:

Here we are, Independence Day, a day which celebrates the birth of United States of America. This is a day to honor the Continental Congress’ adoption of the Declaration of Independence, which signified the forming of a sovereign and independent country without the colonial rule. On the 242nd anniversary of America’s independence some would say we are in trouble on many fronts and that we should look to our past for the greatness and glory. But we, as a nation, don’t do well looking in the rear-view mirror.  We look forward, we hope…always, for a better tomorrow.

YHC might be remiss if he didn’t mention a few of the great men of whose shoulders we stand on today.

Peter Marshall recorded, “May we think of freedom not as the right to do as we please, but as the opportunity to do what is right. Maybe this is yet another reason each of us Pax are drawn to F3, and I quote the F3Nation website, “We are leaders and we get things done. We are intellectual men of faith that seek out others that share our view of how life should be lived.  Each F3 member is an impressive individual. As a collective group, we are an undeniable force with the ability to influence and inspire.”  Do What Is Right!

Having served for President Ronald Reagan YHC couldn’t pass up the opportunity to include his wisdom, “History is a ribbon, always unfurling. History is a journey.  We see and hear again the echoes of our past: a general falls to his knees in the hard snow of Valley Forge; a lonely President paces the darkened halls and powers — ponders his struggle to preserve the Union; the men of the Alamo call out encouragement to each other; a settler pushes west and sings a song, and the song echoes out forever and fills the unknowing air.   It is the American sound.  It is hopeful, big-hearted, idealistic, daring, decent, and fair. That’s our heritage; that’s our song. We sing it still. We raise our voices to the God who is the author of this most tender music. And may He continue to hold us close as we fill the world with our sound in unity, affection, and love — one people under God.

And our best guide of all, the Bible.  Galatians 5:13 -“For you have been called to live in freedom. Use your freedom to serve one another in love.”  Let us each look inwardly and challenge ourselves, once again, to serve one another; our wives, our brothers and sisters, our churches, our communities….and yes, even ourselves, in love.

Let us give pause and give thanks for the honor of being born in this great nation.  Happy 4thof July men!

Aye!