YHC was ready for a 1 year F3 anniversary Q last week until some crazy bug hit me the night before. PAX started rolling up and we moseyed on over to the basketball court for what was to be a Big Rig Beatdown. Here’s an idea of what happened in the dark.
Warmup
SSH IC
DC IC
Imperial Squat walkers IC
On your 6
Legs in and out while doing arm circles IC
Heel taps IC
LBCs IC
10 merkins oyo
Warmup complete
Time for some real Ab work
Alternating stiff legged LBCs IC. Like Freddie Mercuries only slower and slightly different motion
American Hammers IC
Oblique V ups both sides IC
one more round of Alternating stiff legged LBCs IC
This is where things got interesting. With Florence having to push back his 5 year anniversary Q, YHC felt a deep dive into the Exicon was necessary to truly honor our fallen brother. We did a modified triple check on the basketball court.
2 PAX would perform a broken wheel barrow (holding only one leg) while the other PAX performs Ascending Testicles on the wall. (Basically Balls to the wall starting out at an angle and walking hands in to vertical)
Only 1 round of this seemed necessary
We moseyed our way towards our vehicles but stopped for some of Chaplain’s Indigenous polesmokers PAX got to choose their own traveling exercise.
Moseyed over to the hill next to the football field for A Dora
100 DC Ball dippers for Florence
150 DC Mountain climbers
200 merkins
PAX would Bernie Sanders up the hill and run back down. The ball dippers followed by Bernie Sanders up the hill were real quad killers.
Mosey back to the flag and break up in teams of 2 for merkins and toe taps followed by a few minutes of Broga led by Mudslide.
Great to be back after being hit with some type of bug last week. Been a great 1 year being a part of F3. I am truly blessed to have found this amazing group. God is truly great.
Names and numbers
Announcements
Love for LIV on this Saturday. Check Slack for details
Prayer requests
Pray for a close family friend of Posh who just passed away last night.
