Abs are made in the kitchen, but we tried the traditional route of exercise.  This workout was brought to your courtesy of Led Zeppelin.

FNG: None ;(

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH

Workout:

Mosey to the Wall of Pain

• 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
• 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)

Rock work:

Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating.  Rotate rocks between exercises.

• 3 sets 10x3ct – Curls for the Girls
• 3 sets of 10x3ct – Overhead Tricep Press
• 3 set of 10x3ct – Ground Pounders
• 3 sets of 10×3 ct – Rutrows
• 3 sets of 10x3ct – Bus Drivers
• 3 sets of 10x3ct – Wonder Bras
• 5 sets of 10x3ct – Standard Bench Press
• 1 set 10x3ct  – Windshield Wipers
• 1 set 10x3ct – Bicycle Kicks
• 1 set  10x3ct – Scissor Kicks
• 1 set 10x3ct – Box Cutters
• 20 – Rockies
• 20 – Hate Handles (10 each side)
• 10×3 ct – Rock Spanks
• 10x3ct Mountain Climbers
• 10x3ct Plank Jacks
• 20 Merkins (1 hand on rock, 1 hand on ground)

Return Rocks and mosey back for Mary

• 30 ct Straight leg stretches
• 20 ct Runner stretches
• 30 ct Pigeon Pose

T-Claps: Redenbaucher put in 10 miles before the workout.

Announcements:  F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,

Prayer Requests:  Prayers for  our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.