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What the hell is that?

/in /QIC:
PAX: , ,

3 HIMs at GP this morning

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.

The Workout:

Mosey to the wall

2 sets of 30 ct BTWs

2 sets of 60 ct Wall Sits

Mosey to flag as it fell over in the wind

Mosey to the rock pile

DOA picked out a boulder and I had to ask “what the heck is that?”

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

3 sets of 10 ct Windshield Wipers and Presses

Return the rocks and mosey to the playground

Face cards (10s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

Roll the Dice (5-11)

  • Shoulder Tap Planks
  • Hand Release Merkins
  • WWIIs
  • Pickle Pounders
  • 3 ct Homer to Marge (single leg)
  • Step ups
  • 6 inches
  • Star Jumps
  • High Knees

Announcements: F3 Picnic next Saturday, Beer mile today at 5PM

Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.

Oct-30 Murph

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It was good to see another new face for a Murph this Monday.  DOA joined for a solid workout.

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Harris lake picnic on Oct-12

Prayer:  Gratitude and guidance

Welcome DOA

/in /QIC:
PAX: , , , ,

5 HIMs at GP this morning including an FNG!

FNGs:  DOA (See COT below)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Willy Mays Hays, 20 ct Fozzie Arm Circles

The Workout: Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (at least that was the intent but of course with Pikachu and Doc on the scene the count went rouge)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Swap out rocks with boulders and mosey to parking lot.

4 sets of Bench press and Windshield Wipers

Return the rocks and mosey to the playground

Aik’n Arms & Abs using face cards (10s)

  • 40 Merkins
  • 20 3 ct American Hammers
  • 30 Dips
  • 20 Rocky’s
  • 30 ct Mountain Climbers
  • 20 3 ct Lunges
  • 30 Plank Jacks
  • 30 ct Chilcutt Planks

Mary w/ Dice:

PAX take turns roll two dice to get rep count and pick an exercise:

  • Mountain Climbers
  • Plank Jacks
  • SSH
  • 11 grueling Absolutions (thanks Doc)

COT:  FNG Andrew AKA DOA came across the F3Southwake website during an internet search for workout groups. DOA did a great job keeping up with us but it took a toll as he was unable to stand or even sit during COT.  While on his back (Happy Days pose), he shared he was in the Airforce and currently works as an electrician and has a wife and young child.   Maverick and Goose where thrown out as well as an obscure reference to an electrician with the same name as the company he works for but YHC felt that was too obvious and blessed him with DOA. 

Announcements: F3 Picnic on Oct 12th. Sign up using the sheet so we don’t all bring mac n ‘cheese. UTI raising money for

Prayer Requests: Prayers for  DOA’s wife who lost a parent recently, Noahs arc’s wife for healing.

YHC took us out.