Don’t you guys want to workout at 1pm?
10 PAX at the start of Captain Caveman which is a bit more than typical. Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time. Thanks to Chaps for bringing him out. His second FNG in 2 weeks. Josh was curious why we worked out so early instead of 1pm. @Pikachu gave him the details. As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout. 10 Burpees for everyone for his tardiness.
FNGs: Josh Powell AKA Kool Aid. More on that to come in the announcements
Warm Up: Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back
The Workout:
20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage
20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage
10 clap merkins or normal merkins
2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back
Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches
8 minutes of stretching exercises
Announcements:
As we made our way around COT and got to our FNG he said his name, age and then said Green Tea. We asked why he said Green Tea and he said he thought we were all naming our favorite drink. Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout. We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name. @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid. So welcome Kool Aid to F3. I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.
Mulch sign up – if you haven’t done it yet give it a shot!
Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details
T-Claps (Recognition):
Prayer:
Kevin and Saddiq and for Josh’s family as the welcome a new baby
