10/19/2022

Weather: 22°F, Wind ENE 3mph

QIC: Lincoln Log

PAX: Coach K, Vlasic, Unicycle, Bambi, Sale Barn, Outhouse, Key Fob*, Bob Ross, Mr. Miyagi, Smurf Turf, Dr. Thunder, Pain Killer, Lincoln Log

FNG: Key Fob

12 HIM joined in the gloom at the Dune. We were welcomed by our FNG, Key Fob setting off his car alarm and not know how to turn it off for what seemed like 15 minutes ( maybe 2 in reality) .

Warm-a-rama
SSH
Tappy Taps
Down Dog
Up Dog
Pigeon Pose stretches

The Pre-Thang
Included a lap around the track:
high knees
butt kickers
super Mario’s
Carioca

Wall sit:
Morrocan nightclubs
cherry pickers
overhead press
chinooks

The Thang
1st Set: 1/4 mile mosey + 15 burpees+15 hydraulic squats+15 hand release merkins+15 box cutters.
2nd Set : 1/4 mosey+ 15 burpees+15 copperhead squats+ 15 ranger merkins+15 Freddie Mercuries.
3rd set: 1/4 mile mosey+15 burpees+15 sumo squats+15 werkins+15 LBC’s.
We ran out the luck with another set of wall sit with the same routine of arm exercises.

6MOM
30 count plank
10 count chilcut with leg raise each side
10 IC Nolan Ryan’s each side and of course…
American Hammers racid style.

Our new FNG Key Fob joined us from out of town (Beloit, KS) as a guest of Bob Ross.

COT | Seeking Wisdom

We first must acknowledge that we do not it if we want to find it. Wisdom is NOT the same as knowledge. King Solomon asked God to give him wisdom, which God did.
Solomon wrote much of the book of Proverbs and summed up the futility of life in The Book of Ecclesiastes in which he draws the conclusion that all the riches and pleasures of life is like striving after the wind, but at the end of it all, it is best for man to seek to know God and obey His commandments for everything else is just vanity. Seek Godly wisdom my F3 brothers and you will not be disappointed.

Lincoln Log

Fomaha - 3870 posts

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

The Dune, AO

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