AO: #Extended Stay 10/4/2019
QIC: The Boo
PAX: thin mint, toby, body karate, Mr Brady, la-z-boy, matlock, chopper, gazuntite, fishtank, Big Papi
11 PAX including YHC enjoyed a lovely morning of cooler weather after an early morning rain.
Warm-up:
Goofballs x 13 IC
Asphalt Pickers x 13 IC
Finkle Swings x 13 IC (each leg)
Hillbillies x 13 IC
21s
The Thang:
Moseyed the short way to the PUB for the start. After the pull ups we grabbed a block and two bricks each.
Pull ups x 13
Squats (w/ Blks) x 13 IC
Curls (w/ Blks) x 13 IC
LT Merkins x 13 SC (I have submitted this exercise to be added to the official F3 Nation exicon. This is too good to keep to ourselves)
Big Boys (w/ Blks) x 13 SC
American Hammer (w/ Blks) x 13 IC
Flutter Kicks (Blks extended above chest) x 13 IC
Freddie Mercuries x 13 IC
Groiners x 13 IC
Monkey Humpers x 13 IC
Newton’s Cradle (bricks used) x 13 IC
Pickle Pounders x 13 IC
Upright Rows x 13 IC
Rinse and repeat. We got two rounds complete.
Did one more round of 21s.
COT:
Remember that God is always working, but that you have to do your part as well to reap the benefits.
Announcements:
GWGU on Nov 23rd. Sign up to Q
TAPS:
Body Karate’s friend who just lost his mom. Marge, Harbaugh and the Cathcarts
SYITG
The Boo