Man Makers

Warm Up

Russian Swings x 10 IC

Alternating Single Arm Russian Swings x 10 IC (5 each)

American Swings x 10 IC

The Thang

Man Maker Circuit 1

2 Rounds OYO for time

Single Arm KB Rack Squat x 10 (5 each)

Single Arm KB Press x 20 (10 each)

Single Arm KB Chest Press x 30 (15 each)

Single Arm KB Lawnmower Row x 40 (20 each)

Run 400 m

Mosey to the Pull Up Bars

Man Maker Circuit 2

2 Rounds OYO for time

Dead Hang Pull Ups x 10 (assisted with partner when/if needed)

Burpees x 10

Mule Kicks x 10

Run 400 m

Mosey back to the flag

Man Maker Circuit 3

Finish Him

Single Leg KB RDL x 30 (15 each – 5 right arm, 5 left arm, 5 both)

Single Arm KB Clean to Backward Lunge x 20 (10 each)

Single Arm KB Press to Forward Lunge x 20 (10 each)

Prayer Requests: Praise for FNGs, Joker’s nephew, BRR teams, ECU student who got sexually assaulted this morning, Pastor Joe Irving passed away, ECU students and today’s game, teacher at Pactolus Elementary passed away

Announcements:

www.f3enc.com/announcements

9/3 Labor Day Convergence at Boyd Lee Park

9/11 Convergence at 4^thStreet Parking Deck

9/22 Bo Run 3K at Boyd Lee Park https://runsignup.com/Race/NC/Greenville/BoRun?remMeAttempt=

Three Headed Hound 9/28 – 9/30

Moleskin: Today’s workout was a good one. It was tough, especially for our FNGs but they already told me they are excited about what F3 is all about and will be back. It is something they need in their lives. I saw something that fired my a$$ up this morning. I went back to pick up the six during the 2^ndman maker circuit, which was OYO, to find Mr. Belding calling out the Mule Kicks in cadence to help Salty get through them. Talk about a #HIM. During the Finish Him Round, Cousin IT reminded me that we had the BRR this week. I told him I know and the Convergence on Monday would be easier. We pushed through to finish the workout and ended right at 8. Foam roll, rest, and a recovery run tomorrow with Rafiki Qing #TheCommons will help us bounce back.