Q: Moen (129/100) ,
PAX: Jeremy Bear, Fauci, Deuces, Saints (133/135), Asa Albright, Skidz, Quick Release (137/175), Subway, Floaties (92/100), Moen (129/100), Deadhead, Yard dog. 83, Pebbles
FNGs: None
COUNT: 13
CONDITIONS: 42° and clear!
WARMUP:
– 15 SSHs
– 15 LBACs
– 15 Pool Pissers
– 15 Chinooks
– 10 Copperhead Squats
– 10 Through the Tunnel w/ Rocking Chair
THE THANG:
Hell’s Coupons – AMRAP. 10 reps of each exercise, as many rounds as time allows (15 minutes)
– Upright Rows
– Reverse Lunges
– Bent Over Rows
– Reverse Lunges
– Upright Rows
– Bent Over Rows
– Side-to-Side Lunges
7s – BBSUs and Squats
core.exe – 2 rounds of the following:
– 10 plank jacks
– 30 second plank hold
– 10 plank jacks
– 10 hip dips right side
– 10 count hold
– 10 hip dips left side
– 10 count hold
MARY: PAX call out
– Fauci: Fox Holes x5
– Pebbles: Monkey Humpers x20
– Tinder: Flutter Kicks x10
– Deuces: Burpees x10
– Saints: Burpees x10 (Pete and RePete)
ANNOUNCEMENTS:
– Election Day! Go vote!
– Google Q sign up sheet is going away after Saturday. Q sign ups should be done via slack “/calendar” command
– Announcements made at beatdowns and on Slack. Get on Slack so you don’t miss these wonderful tidbits!
– Emergency preparedness: AEDs at fire and police stations just down the road. Make sure your slack profile is up to date with your contact info and an emergency contact!
– 3rd F opportunities with Christmas donations, market, and lights through Lawrenceville First UMC. See Quick Release for more info!
COT:
F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Yes, we come to workout and try to get in better physical shape, but F3 is so much more than that. We come to be encouraged, and hopefully invigorated, to be better leaders at home, at work, and in our communities. Let’s be leaders that love and serve as we guide our families or our teams at work to that place of advantage, whatever that may be!
Prayers for Tinder, Quick Release, Saints, and Floaties as they navigate injury, loss, recovery and restoration!
Prayers said and unsaid.
I love you, brothers!