- Post Type:
- When: 04/30/2019
- AO:
- QIC: Broke
- FNG's:
- PAX: Sister Act, Lil Sweet, Oompa Loompa (respect), Gold Digger, Tater Hole, Def Leppard (respect), Doodles, Scribbles, Blart, Bed Pan, Slaw, Broke (QIC)
Summertime is fast approaching and the premier afternoon AO in all of F3 Nation is starting to feel the effects. If you’re planning to post here this summer, make sure you wear your big boy britches and bring some water, you’re gonna need it. An even dozen showed for my 3rd Q in 36 hours for a little Bible trivia and yet another workout with bricks.
Let’s get started with the Pledge so we don’t have another Q fail and then on to a quick warmup. Grab two bricks each and mosey to the small soccer field where the PAX found the cones set up at 25 yard intervals. Time for….
Quarter Pounder with Cheese
Sprint 25 yards, perform 25 Merkins and NUR back
Sprint 50 yards, perform 50 Squats and NUR back
Sprint 75 yards, perform 75 Mountain Climbers and NUR back
Sprint 100 yards, perform 100 SSH’s and NUR back
Since that was so much fun, let’s make it a Double, this round we did:
25 Diamond Merkins
50 Jump Squats
75 American Hammers
100 Moroccan Nightclubs
Time to move on to working those legs and core.
25 yd lunge walk then 25 LBC’s
25 yd mosey then 25 WWI’s
Rinse and repeat
25 yd bear crawl or crab walk then 15 Nolan Ryans each side
25 yd mosey then 25 Dying Cockroach
Rinse and repeat
Mosey to pick up the cones and do a few sets of 5 Man Maker’s along the way. Head back to flag, put up the bricks and finish up with a couple minutes of Mary.
NMM
We did a little Bible trivia throughout the workout and it’s evident the PAX read their Bible. This book is the blueprint for how we should live our lives, so read and study it daily.
COT / BOM
Announcements
Mt. Mitchell hike this Sunday, meet at GSM at 5:30am
Belmont SFN on May 25th
Memorial Day Murph probably at Martha’s at 7am, SA will get the details out
Prayer Request
Slaw and family dealing with graduation of 2.0
Family of teenager who passed at Mt. Island Lake last weekend
Sargento mother in law
Oompa Loompa mother
Roadie grandfather
Doodles took us out.
Until next time,
Broke
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