September 13, 2018  AO: The Horse track

PAX: TC (respect!), Bluegrass, Biggie Smalls, Cyclone (respect!), Waffle House (respect!), Dufresne (Hate!).

QIC: Wait Time

After a brief intro, Wait Time led the group in a mosey to a “Mini-Murph” Warm-A-Rama.

Warm-A-Rama:

SSH x 20 IC > LBCs x 20 IC > Air Squats x 20 supposed to be 15!) > Merkins x 10  > Pull-up x 5.

Air Squats x 20 supposed to be 15!) > Merkins x 10  > Pull-up x 5.  Wait Time encouraged the PAX to attend the a Monday Murph.

THE THANG: The dudes abide the suicides.

The PAX moseyed to the stage and Wait Time led the group in a Tabata style workout using timed exercises and suicide runs.

Burpees x 30 sec. > T-Bar Merkins x 60 sec > Bicep Curls x 60 sec > Cusack Squats x 60 sec > Big Boy Sit ups with Weights x 60 sec > 1 suicide run

Crab Cakes x 30 sec > Upright Rows x 60 sec > Tricep extensions x 60 sec > Lunge with twist x 60 sec > Full Body Crunch with Weights x 60 sec > Suicide Run x 2

Table Press x 30 sec > Military Press x 60 sec > Bicep Curls x 60 sec > Kettle Bell Swing x 60 sec > Freddie Mercury x 60 sec > Suicide x 2.

6MOM:

ABCs > Sky Crunches x 15IC (thanks TC!) > Low Slow Flutter x 25 IC (Thanks Dufresne!) > American Hammers x 15 IC (thanks Waffle House!)

Announcements and Circle Of Trust:

Upcoming Qs: Ponzi leads Woodshed tomorrow.  Tonight Show and The Plague (coQ) at Oracle on Saturday.

Wait Time led the group with a special prayer for our F3 brethren in the Carolinas faced with once in the lifetime storms.

Aye!

Wait Time

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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