AO: The Birds Nest
Beatdown Date: 05/19/2021
Pax: Focker, Genie, Grunt, Panther, Shank, Shock Collar, Timber
Beautiful morning in the gloom! Disclaimer given. Welcomed all the pax to the party, the block party that is. Walked over to the field (rifle carry coupon) to see if the taco food truck and ice cream truck made it to the party. Unfortunately nothing in sight…
Warm a Rama
– Hill billy walkers IC x 12
– Mountain climbers IC x 12
Format: each circuit contains 3 exercises. Exercise 1 is 30 seconds, exercise 2 is 30 seconds, exercise 3 is 45, and then repeat that 3 more times.
Circuit 1: Man makers, chest pull ups with coupons, RUN! Still looking for the food trucks…
1 min “break” with calf raises (discuss 5 core principles)
Circuit 2: curls, squat thrusts, RUN! Can anybody keep up with Shank?!
1 min “break” with calf raises (discuss F3 credo)
Circuit 3: up straddle hop (no coupon :)), merkins on coupon with groiner, lunge with coupon. Timber was pleased as this would bump up his points for the Cleveland challenge.
Circuit 4: sumo squats with coup, flutter kick while holding coup over head, RUN! Only had time for 3 rounds this time
Mary: captain Thor up to 8! Was hoping to get to 10 but we ran out of time and YHC was running out of gas. Still waiting for those food trucks to show up to our party. Did they run out of gas too?!
Announcements: Bible study tonight, St Marys Volunteering Sat June 19, Check out the sobriety channel in slack for encouragement and support.
We never know what the person next to us is going through. We have never been in their shoes. Simply posting in the gloom is a way to support the person standing next to you. Posting in the gloom is an opportunity to be there for others when they need it, even when we don’t know it.
Grateful for this day, these men, and the ability to do F3 with y’all. Have a great rest of your week!