- When: 06/08/19
- QIC: Largemouth
- Pax: 50 Cent, Baguette, Big Al, Bob the Builder, Burt, Conch Fritter, Cornhole (DOUBLE RESPECT), Cousin IT, Deuce (RESPECT - Washington), Dirtbag (DOUBLE RESPECT) (Washington), Double D, Durantulla (2.0), Flo, Gaylord, Half Block, Kickball, Largemouth (Washington), Matlock (RESPECT - Washington), Midwife, Mud Tire, Novocaine, Ramses, Ratched, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
- FNGs|Visiting Pax: FNGs - Jason Jones - 50 Cent, Andrew Duncan - Halfblock, David Jackson - Ratched
Got to the AO and it started filling up quickly with new, old , faces and several FNG’s!!
Introduced who we were and what F3 was about , gave a brief description before jumping into the warm up
Warm Up
- Side Straddle Hops x 20
- Good Mornings x 20
Moseyed about 30 yards to the end of the block and we “Storm the Beach”
- 10 Bear Crawl
- 10 Merkins
- 10 WWII
Rinse and Repeat to the end of the Block
Moseyed to FBC –
performed 21’s with partner and cinder blocks
- curls
- overhead press
- squat presses
- front raises
Moved to Parking lot and chose new partners where we did Dora’s
Pax performed exercise while partner jogged to the end of the Parking lot and back
- 100 Mountain Climber
- 200 LBC’s
- 300 SSH
Moseyed back toward the Flags about a Block
When we got there I passed out 10 cards to each PAX where they Performed Mike Tyson prison squats( Youtube it , great exercise!! learned them from my Brothers at F3 Winston Salem)
Moseyed back to the flag and circled up for about 4 minuets of Mary.
circled up , count a roma, name a roma
Annoucements
Prayer Requests
Coffee at Giddy Up
A great day. Good to see so many Kotters. Welcome back!