- Workout Date - 05/04/2019
- Q In Charge - Mac and Benign
- The PAX - Mac, Caviar, FNG Meatloaf, Iceman, Pine Tar, Tricycle, Footloose, Rainbow Dash, Spring Break, Floppy Disc, Prowler, Crash, Stroke Seat, Ashy Larry, Lobster Roll, Spandex, Junk Bond, Wax On, Slow Pitch, Febreeze, The Cab, YHC
- AO - Gideon's House
Today is Hands On Greenville volunteer work day. In honor of that, Inspector Gadget (one of the best dudes that you will meet) arranged a convergence at Gideon’s House. 21 men answered the call.
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: No professionals
Q: Mac and Benign
SSH x 20 IC
Reachers x 20 IC
Imperial walkers x 25 IC
LBAC/BAC x 20 IC
Mosey to the former restaurant parking lot and circle up.
Turkish Get-ups (without weight, of course) x 20 each side OYO
Merkinators x 20 OYO
Mosey to St. Paul UMC and partner up for DORA 1-2-3-4. Partner 1 works while partner 2 runs. Flapjack after each lap. Reps are cumulative.
-400 overhad claps
Indigenous peoples run to Markley Street and grab some curb. Wheel of merkin x 10 at each position (40 total).
Mosey to Fluor Field and partner up again.
-Partner 1 does 20 dips/15 derkins/10 dips/5 derkins
-Partner 2 wall sits
-Flapjack after each set. 2 sets of each per man.
(Despite YHC’s crystal clear instructions, no one seemed to understand them. YHC may be on Q probation now).
Mosey to Perry Avenue for 7s (diamond merkins and Bobby Hurleys).
Mosey back to Gideon’s House for Mary.
Lie shoulder to shoulder for Guantanamo from the top to bottom of the parking lot. Each man holds 6(ish) inches while everyone takes turns pushing down everyone else’s feet. Only moderate groaning was heard.
21 burpees OYO in honor of Riley Howell, the 21 year old hero from Waynesville, NC who gave his life ambushing the UNC-Charlotte shooter last week, undoubtedly saving the lives of others. #HIM.
Circle of Trust:
-War Fund 5K coming up 5/25/19 at 0730. Supports a great cause. Sign up!
-Everyone is encouraged to post at Gideon’s House at least once a month. It is the home of some amazing men!
-Tricycle is very thankful for his 12 years of sobriety. He offered heartfelt and genuine encouragement to others who suffer with addiction both publicly and privately.
F3 continues to amaze and bless me. It was an honor for Mac and I to lead the group this morning! Thanks to Inspector Gadget for a) being dedicated to this AO, b) organizing the convergence, and c) preparing a hearty breakfast!
Benign and Mac