Great morning with 15 individuals who were ready for a beatdown. The conditions were perfect and nothing was going to get in the way of our fun. Thanks for all that defeated the deathly grip of the fartsack. To all of you who succumbed, you missed out, better luck next time.
Here’s the rundown:
· Disclaimer
o Modify
o We are not professionals, don’t sue
o Encourage each other
The Thang:
5:30-5:35: Warmup (IC): 10 count
- Mosey around parking lot
- SSH
- Imperial walkers
- Cotton pickers
- Squats
5:35-5:45: 4 corners (3x)
· First Set:
- o 20 Squats
- o 20 Crunchy Frogs
- o 20 Lunges (total)
- o 20 Carolina Drydocks
- o Plank for 6
· Second Set:
- o 20 Merkin Hammers
- o 20 Crunchy Frogs
- o 20 Lunges (total)
- o 20 Carolina Drydocks
- o Plank for 6
· Third Set:
- o 20 Merkin Hammers
- o 20 Crunchy Frogs
- o 20 Freddy Mercuries
- o 20 Carolina Drydocks
- o Plank for 6
· which led into Ring of Fire until Q was done.
5:45-6: Hill on Perimeter Church field:
Blackjack: Always add up to 21
- · Bear crawl up, run down
- · Monkey humpers up top
- · Burpees at bottom
6-6:05: Mucho chesto: Using trees for distance markers. Accomplish 10 each and run to next tree.
- · Merkins
- · Diamonds
- · Werkins
- · Stagger right
- · Stagger left
- · Dive bombers
- · Plank for 6
o (IC) 10 count Mountain Climbers
o (IC) 10 Plank Jacks
6:08-6:15: 6MOM and let others enjoy leading IC
- · Dolley – Q
- · Spider Walk- Miyagi
- · 2 Touch Situps – Mr. Drummond
- · Dying Cockroach – The Dab
- · Monkey Humpers – Squirrel
- · Big Boy Situps – Sneakers
COT and BOM
- Prayer for Boomer’s FIL. Situation got worse.
- Praise for Flo’s dad. He seems to be doing well.
- Prayer for Squirrel’s brother. Looking for opportunities to serve the community. If you know of something, let him know.
- PRAISE for Nacho! He is getting married this weekend!!!! So pumped for him to be starting a new page of his story. Prayer for him as he gets started. Nacho will be leading us through the #WidowMaker on Saturday for a wedding day beat down. 6:30 @ Webb Bridge Park. Be there!
- 10/1 at riverside park #convergence with F3 Atlanta. Let’s represent F3 Alpha with pride!
GREAT JOB PAX!