• Post Type:
  • When: 07/18/2017
  • AO:
  • QIC: Tiny Tank
  • FNG's:
  • PAX: Brown Streak, Dolph, Dr Seuss, Juice Box, Mayor, Short Sale, Slim Shady, Tiny Tank (Q), Top Hat, Wheezy

10 pax showed this morning to push the rock and better themselves at the Storm.  The cloudy 73 degree weather might not compare to the heat of Midoriyama, but we still got a good sweat in and shirts stayed on.  No FNGs present so quick disclaimer and start on time.  YHC normally forgoes the normal F3 warmup to maximize exercise time, but this has been a concern and cause of serious mumble chatter in some pax.  So being a Q of the people, YHC decided to include a brief warmup this morning.  It was a definite hit with Dolph, which says it all…

Warm Up:

5 minute warm up.  5 sets of 10 Burpees started on the minute.  Any remaining time is you rest.  This got some good mumble chatter going and some friendly competition between Mayor and Dolph.  Shockingly Dolph managed to stay a few burpees ahead of Mayor, but Mayor made up for it with pristine form and unmatched motivation.

Once complete, mosey to the softball fields for The Thang.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Hip Slappers x 10
    • Jump Squats x 10
  • Station 2:
    • Kettle Bell Swings w/ cinderblock x 10
    • Sumo High Row w/ cinderblock x 10
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 10 (going over head)
  • Station 4:
    • Merkins x 10
    • Up/Down Planks x 10
  • Station 5:
    • Dips x 10
    • Triceps Extensions x 10
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x10

Last 3 mosey’s were shortened by 1 minute to ensure completion on Time. With about 30 seconds left in the last set a train finally came by. 5 Burpees! And Time

There was some pretty solid mumble chatter through out with random talk of cheerwine, KT tape coming off of an elbow from overuse, and one pax imaginary boyfriend.  YHC did have to remind a few pax that they wouldn’t be able to talk so much if they spent more time exercising!

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Bulldog & Tiny Tank are moving soon.

Prayer Request:

  • All Pax
  • Those moving/starting new jobs

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.