- When: 09/05/2020
- QIC: goggles
- Pax: BandAid, Birthday Suit, Bonesaw (TRIPLE RESPECT), Burpee, Chestnut, FireAnt (RESPECT), Five Guys (RESPECT), Forrest - Kinston, Goggles (RESPECT), Gopher, Landlord (DOUBLE RESPECT), Lt. Dan, Mayhem (RESPECT), Oxy, Permit, Rafiki, RedBox, Runt (RESPECT), Short Stop, Slurpee (2.0), SOL (RESPECT), Spaulding - Kinston, Suds, Uhaul, Viking
- FNGs|Visiting Pax: Ryder Hale (2.0) (Slurpee), Christian - Uhaul, Ray Barwick-BandAid
- Extra Credit: Chestnut, Gopher, Forrest, Postman, Goggles
22 Pax and 3 FNG’s met in the Gloom for a beatdown-buildup. Disclaimer and reminder about Covid spacing.
Warmup
SSHops x25 IC
Hillbillies x25 IC
Squats x15 on the down
Windshield Wipers x10 IC
Merkins x10 IC
Mosey to the rock pile and get a rock – circle up
Look good at your rock He’s your coach. He knows your goals and your limits and will hold you accountable to not going too easy on yourself.
Lay your coach down and take a step back. Repeat Warmup routine shown above.
Move 3 rocks to your left and meet you workout partner(your new rock). Every man needs a good coach and a good workout partner!
Build up 5 reps, then 10, then 15 of each of the following with a 10 count between each exercise and Bear Crawl to visit your coach and back between each set.
10 Commandments (Coupon Jump Squat with a Halelujah)
Curls 4 the Girls IC
Tricep Extensions IC
Control Leg Raises IC, Coupon suspended 6 inches overhead
Rows IC
Chest Press
Mosey to picnic shelter
Build up of 5, then 10, then 15, then 20 of each of the following with a 10 count between exercises
Step-ups IC
Gerkins
Table Pull Ups
Imperial Walkers
Mosey back to shovel flag
Countdown 20, then 15m then 10, then 5 of each of the following with no 10 count between:
LBC’s IC
GM’s IC
GN’s IC
Hillbillies IC
COT, counterama and namerama. We met and named 3 FNG’s, Shared prayer requests and prayed. Mayhem(ENC) shared about our expansion and reminder of Q101 workout led by Abu next Saturday. Goggles shared about the importance of having and being “That Guy” and how it’s important to him how F3 intentionally strives to help us all become better prepared to be That Guy for someone who’s world is spinning out of control.
Proceeded to Coffeeteria provided by My Pleasure (even though he was out of town today) THANK YOU!