Deflated's combined VQ / birthday Q

  • Workout Date - 05/19/2017
  • Q In Charge - Deflated
  • The PAX - Ponch, Kingpin, Church Lady, Benign, NYOPT, Washer, Dr. Phil, Johnny 5, Road Trip, Deflated (YHC)
  • AO -

On 5/19/1965, YHC’s mother did the extraordinary and gave birth to the man would become known as YHC Deflated.  YHC wishes to thank you all for coming out for his birthday Q.

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

Disclaimer:  Deflated is not a professional


5 manmakers OYO


65 hillbillies OYO


Pair up for DORA.  PAX 1 exercises while PAX 2 does suicide runs to the cones, then switch.  Repetition counts are not combined but individual:

Curls x 52

Overhead presses x 52

Shoulder shrugs x 52

Flies x 52

Horizontal presses x 52

5 more manmakers OYO

19 of a now forgotten exercise

65 squats with weights IC

Mosey to speedway and get coupons.  Back to your partner for more DORA.  PAX 1 exercises while PAX 2 runs a lap around the speedway, then switch.  Repetitions are combined.

152 Hakuna Matatas with coupon

152 horizontal triceps extensions / coupon pullovers

Mosey to flags for Mary.


Single-count flutters x 52 OYO


Announcements: Mud Run tomorrow

Prayers: Ponch with costly home repairs, Dale Looper (coworker of Church Lady) recovering from CABG, Ping (Soccer Mom’s step-father-in-law) battling throat cancer, Andrew Brunson falsely imprisoned in Turkey, Short Barrel recovering from major heart surgery, Whisper’s 2.0 getting married tomorrow

I appreciate everyone in the F3 group.  I appreciate your encouragement and your picking me up and motivating me since I’ve been here.

God bless!


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