All right, All right, All right!

  • Workout Date - 07/07/2021
  • Q In Charge - Turban
  • The PAX - Red Ryder, Ric Flair, Franzia, Joe Blow, Nightingale, Peekaboo, Heidi, McConaughey, Bowel Movement, Priscilla, Turban
  • AO - Tower of Terror

11 PAX got after it and worked those shoulders while attacking a seemingly random array of exercises coordinated as 11’s with plenty of leg stretching laps in between.  We also welcomed an FNG and gave him a proper name…McConaughey .

PAX:  Red Ryder, Ric Flair, Franzia, Joe Blow, Nightingale, Peekaboo, Heidi, McConaughey, Bowel Movement, Priscilla, Turban

Conditions:  Eternally drippy…I think there was a touch of humidity in the air

Mission:  The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer:  I’m not a professional, so modify as necessary. 

Warm-up:

SSH x 20 IC

Imperial Walkers x 20 IC

Through the Tunnel x 10 IC

The Thang:

Indian Run down the Swamp Rabbit to the brickpad

10 burpees OYO

10 derkins OYO

Resume Indian Run down Swamp Rabbit, across Main St., and around to SUMC picnic pavilion

10 burpees OYO

10 dips OYO

Resume Indian Run to Sidewall parking lot

11’s!

At the picnic tables, 11’s with dips and derkins

Run a long lap

At the curbs, 11’s with calf raises and squats (run across the lot in between)

Run a long lap

At the curbs, 11’s with Big Boys and Carolina Dry Docks (run across the lot in between)

Run a short lap

Mosey back to the flag

Mary:

30 Das Flutter IC

15 oblique v-ups each side, OYO

Circle of Trust:

Announcements:

No Show has the Friday Q.

Prayers/Praise:

Prayers for Guano and the house hunt and move prep.

Prayers for Priscilla and his still TBA new (to him at least that we’re aware of) Grace campus where he will be campus pastor.  Moving the family will be in next year’s plan.

SYITG,

Turban