• When: 02/19/15
  • QIC: No Help
  • The PAX: Meltdown, Say What, MF, No Help


4 pax get better using Ice Bricks in the sub-freezing temps of the gloom

So YHC woke up this morning wondering how many would actually venture out into the freezing temps.  He then put a layer, then another layer, then another layer, and then one last layer to block the cold.  Notice the 4x trend there, maybe just maybe that be a hint as to what would happen during the workout.  So YHC ventured out and the cars kept on rolling in…so lets roll onto the thang.

Weather: 21° and windy, lets go to higher ground so there are less trees to block the wind 🙂

The Thang:

Intro, disclaimer (by Chinstrap)

Slowsey to field of dreams

COP

Overhead clap x 20 IC
Windmill x 20 IC
LAC x 15 IC (forward and backward)
TTT x 20 IC
Raise the roof x 20 IC

Grab bricks and square up

Curls for the gurls x 20 IC
Arm out curls x 10 IC
Rinse and repeat x 4

Shoulder press x 20 IC
Front raise x 10 IC
Side raise x 5 IC
Rinse and repeat x 4

Bent over rows x 10 IC
Clean and press x 10 IC
Bent over flys x 10 IC
Rinse and repeat x 4

Straight arm chest press x 10 IC
Merkins x 10 IC
Rinse and repeat x 4

Put bricks back, Slowsey to flag

Static flutter kicks waiting on Crypt to arrive

COT

Announcements 

Convergence at Graveyard March 7, 175-180 pax

GORUCK Heavy- March 13th
GORUCK Light- May 1st
20 mile ruck- Friday night at 23:30 from Enterprise on 378.
Marathon ruck- 27th and 28th Downtown
P200- March 20th and 21ST
Both of Lexington’s 3rd F option were mentioned
Mudrun, April 11th

Prayer Requests

Audra Ebo – neuroblastoma

Sebastian – Leukemia

Continued prayer for Walker and Nail Pop’s entire family

Praise for Say What’s sister, cancer gone

Prayer mentioned by MF for kid at Chapin Middle, had tumor removed and cancer is gone but cannot speak

BOM: Chinstrap

DEVOTION: Chinstrap relayed a testimony to the PAX concerning a recent FNG who was introduced to F3 because of the actions that a handful of PAX showed to his M. When he relayed the story to hisM, she immediately said “That’s what F3 is about”. Well done PAX. Way to show who is 3rd.

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