Smoooooth Sailing
QIC: Frostbite
Date: 11/19/2024
PAX: @Bullwinkle (#kotters!), @Rudolph, @Spicoli, @Mutton (WD), @Frostbite (YHC, QiC, WB)
YHC gave himself the keys to the one and only evening workout this past Tuesday at #HighLife and 4 other strong dudes joined in on the ensuing fun; it went something like this:
Warmarama:
SSH – 20 x IC
Imperial Storm Troopers – 10 x IC
Copperhead Squats – 10 x IC
Whirleys – 8 x IC
Abe Vigoda – 6 x IC
Arm Swirlys – 10 x IC
OH Clap – 10 x IC
Michael Phelps – 10 x IC
Mosey on over to Moore Elementary for a little bit of better lighting (one of the perks of this great #AO is the bountiful places you can explore!)
The Thang:
10 exercises. Start with 5 reps of each. Run a lap. Increase reps by 5. Repeato.
Exercises were:
- Irkins
- L Leg Step Ups
- Monkey Humpers
- American Hammers (DC)
- Burpees (#Crowdpleaser)
- Derkins
- R Leg Step Ups
- Squats
- WW2s
- Dips
#PAX got up to 20 and then descended to 10 and 5. By my count that is 650 total reps. We also got 1.05 miles of running!
Mary:
Low Flutters
Mutton Crunch
Rosalitas
TIME!
NMM:
It was a surprise to see @Bullwinkle as he has been on the IR and usually a #WeFoCo member but I am very glad he was in attendance. We all were better off for it and he was pushing the limits! Strong dude right there
@Spicoli showed up with a clean shaven face. That was a sight to see! He was out front all evening and successfully completed his HC burpee penalty of 35 reps throughout the workout.
@Mutton was quiet until he announced he was leaving at 0700pm. @Mutton did most of the called exercises, but also did his own damn thing when he felt like it
@Rudolph kept the chatter at an all time high and dressed as if it was 20 degrees colder than it was. He’s a beast, though! Except for getting FNGs out…
We missed all the regulars like @BrownBag, @Blue Steel, @UGA, @Heisenberg, @HotDish but hope to see them out again, soon!
Announcements:
F3ws Holiday Party is set for Dec 6th. 6pm-9pm at Bar Nola! Come out, bring the M, and get in the holiday spirit with us!
F3 Happy Hour is tonight from 5:30-7pm. Brouwerij DuBois.
Prayers:
@Blue Steel who needed an adjustment on his leg. Good news — he was able to see the doc and get it fixed and is “as good as new!”
Families heading into the holidays who are grieving, struggling in relationships, and addiction.
YHC took us out.
It was awesome to be with you all and if you have not been out to #HighLife yet, you are always more than welcome! Great group, great #AO, and great opportunity for new guys to join our ranks!
Continue spreading the word about the goodness that is F3. The community bonds, the accountability, the push, are just a few things I am grateful for and that is because of each of you. Keep pushing, keep growing, and keep loving.
All the love,
Frostbite
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