• Post Type:
  • When: 09/14/2017
  • AO:
  • QIC: BLART
  • FNG's:
  • PAX: Tooltime, Wojo, Slaw, Wrongturn, Ashpond, Swimmer, Lil Sweet, Canteen, Crabgrass, 2 stroke, Def Leoapard, Sister Act, Oompa Loompa,

13.5 PAX showed for a Thursday evening workout. Its 5:30 lets do it,

No FNGS so short disclaimer and Warmup went as follows ,or as best as I remember

Mnt climbers 15 ic

Merkins 10 ic

Don q’s15 ic

 

Next the main event

Started with a little trail run on the lake loop ,We made several stops along the way

Stop 1=  Picnic shelter  ab work while waiting on six ,LBC’S  20 ic ,Merkins 15 ic

Stop 2=Bench next to lake , here we partnered up for some hand clap merkins

Stop 3=Stop  maybe 1/4 mile in for some more merkins and squats 20 ic

Stop4=Next stop was at gravel road where we did some lundges for about 40 yards

Stop 5=back at picnic shelter for some incline merkins, and step ups

Then back to flag for some more partner work , this time using some coupons Slaw was

nice enough to transport for me to the AO. It went as follows:

Partner 1 does 21’s curls with blocks 3 sets of 7, while partner2 does hipp slappers

until complete all 21 curls. This was done 3 times

 

Then back to flag for PLEDGE and COT

22 merkins for vets

Announcements: Burpeethon 9/16/17,    JJ 5k at COMMON GROUND 9/23/17 great way to support your community

and spread the WORD step  up men!!!

Prayer request all those on IR, and all those HIMS  waiting on us to get them out

MOLESKIN : I usually have some little something to say but all that comes to mind lately is how awesome it

is to be out here with my F3 Brothers pushing this rock and how awesome you guys are KEEP PUSHING

you never know how you just might be changing that mans life next to you ,and not even know it….