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I said MLarge

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PAX: , , , , , , , , ,

FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

Welcome FNG Frenchy

/in /QIC:
PAX: , , , ,

FNGs: Frenchy (Shredder’s son)

5 HIMs showed up to GP. 

WarmUp:

20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10 x 3 ct – Ground Pounders
  • 3 sets of 10 x 3 ct – Trunk Twists
  • 3 sets of 10 x 3 ct  – Bus Drivers
  • 3 sets of 10 x 3 ct – Rutrows
  • 3 sets of 10 x 3 ct – Standard Bench Press
  • 2 sets of 10 x 3 ct Windshield wipers
  • 10 x 3 ct 6 inches
  • 10 x 3 ct ct Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3 ct 5ct BTWs
  • 50 ct Wall Sits
  • 10 x 3 ct BTWs

Mosey back to Playground for Cards of Pain: 16 exercises in total

2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips.  Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.

Announcements:  Christmas Party next weekend (Sign up online)

FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.

Prayer Requests:  Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.

YHC took us out.