• Post Type:
  • When: 12-20-16
  • AO:
  • QIC: Sargento
  • FNG's:
  • PAX: Gonzales, Tiny Tank, Madoff

Tiny Tank waited. YHC arrived with a few minutes to spare. It looked like we would be left to lift the flag on our own until in the distance we saw lights slowly coming in from opposite directions. I’d like to say they were coming in hot but although that wasn’t the case, Madoff and Gonzales appeared out of their steel cages for an early morning workout. Gonzales mentioned that he hadn’t posted in 8 months but his work schedule freed up for him to make it again. Glad to have you brother!

A short disclaimer was given and it was on the the warmup.

Small arm circles x25 IC, Hillbillies x15 IC, Don Quixotes x15 IC, Rocky Balboas x25 IC I think.

Without a mosey YHC explained the Circle Burp, we would all chop our feet until one of the PAX called for us to drop (like in football practice) down to a burpee. We would each take a turn calling the drop. Repeato x3.

Slow mosey over to the parking lot next to the gym for Four Corners. At each corner we would stop for 10 reps of the given exercise and mosey in between corners. 1st lap, Merkins, 2nd Squats, 3rd Lil Baby Dips, 4th LBCs.

Pledge of Allegiance

A Bear Crawl halfway down the side walk. YHC called for a round of Dominoes. Hold plank position with right arm raised, PAX one drops down for 5 Merkins, then the next and so on. Once completed, we started with our left arm raised and repeated the routine. Dominoes.

Fellowship mosey (more like a walk) to set up for Lazy Dora, no mosey. 100 Merkins, partner 1 does 10 Merkins and #2 holds plank position, 200 LBC, partner 1 does 20 LBC and #2 holds 6″, 300 Squats, partner 1 does 25 squats while #2 holds squat position. It was pretty tough.

Walk to the nook for 15 hip slappers IC then 10 Australian Mountain Cliimbers IC.

Mosey back to the start for Dying Cockroaches, Merkins and Big Boy sit ups. Aye!

Moleskin: I’m amazed by the variety of different exercises and routines listed on the F3 website and make it my goal to incorporate at least one that I haven’t used in a previous workout. Today we got in 5 new ones.

Announcements: new 3rd F on Tuesdays, new running workout on Thursdays, Tiny Tank site Q of the Storm

Prayers requests. Close with prayer. BOM.

It was a pleasure leading as always men!!!