9-19-18
Weather – Dry and 70s
FNGs
Disclaimer
Prayers
SSH
Happy Hillbilly
BAC
Wrist Rotations 20 IC Right/Left
Around the World 20 IC Clockwise/CounterClock
The Thang
Each Set per Song 10 reps. (10 per side/rotation)
Set1
Kettle Swing
Halo
Merkin w/ One Arm Row
Set 2
Kettle Swing Single Arm Curl Right/Left
Rack and Hold Right and Left
Overhead Tricep Extension
Set3
High Pull – Kettle Swing and pull in and out at shoulder height.
Australian Burpee w/ shoulder press
Rack / shoulder press Right and Left
Set 4
Lunge and Rotation
Single Leg Deadlift
BBSU 10
Rinse and Repeat (5 reps)
Moleskin:
Strong work by the pax this morning for YHC Anchor VQ. YHC had to do some extra homework on YouTube for this Q. COBAINS no man touching or sand was involved in the wenkie this time (expect the weirdness on the next one.) Like a first date, YHC didn’t want to expose all of the Dunphy weirdness on this VQ. Welcome Lego for trying out Anchor. The junk yard weights continue with the the 20lb chopping board/tv dinner tray brought by Lego. Lego did the harder thing with GEDs 45 lbs.er. Next stop is Walmart for Lego to do some kettlebell shopping. It was evident in the AIR that everyone enjoyed all you can eat TACO TUESDAY night. Butt trumpets were tooting throughout the workout. YHC enjoyed the good fellowship, tunes, and sweat. Tunes were best of AC/DC.
Announcements:
Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week
Moist and KenDoll collecting for a relief supply run to the low country.
9/21 Reaper 4 year Anniversary
9/20 Wear your F3 gear and show support at 7 Oaks Special Needs baseball team 6-7:30am
9/22 – Smokehouse Event
Coming in October – Cryptonite CSAUP “4000 ways to F-Up 10 miles”
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/1 – The Wildcat
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party
Prayers:
Folks still recovering from Hurricane Florence
Aim High and Fiji Ms
Injured Pax – Taurasi, JJ,Pebble, Chowda,
Lego’s friend