2 PAX braved the non-existent monsoon to get better. Not only that, but contrary to what many may think, @F3Boneyard dished out a brutal leg beatdown that will have YHC hobbling into sunrise service in the morning.
Prayer/Disclaimer: By Thumbsup w/ @F3Crypt
Slowsey to the Brickpile
- Curls for the girls x 20 IC
- Shoulder presses x 20 IC
- Frankenstein Curls x 20 IC
- Triceps extensions x 20 IC
- Frankenstein Lifts x 10 IC
- Curls for the Girls x 20 IC
// // <![CDATA[
sb_gh=function(){return location.hash},sb_sh=function(n){location.hash=n};function _ge(n){return _d.getElementById(n)}_w=window,_d=document,sb_de=_d.documentElement,sb_ie=!!_w.ActiveXObject,sb_i6=sb_ie&&!_w.XMLHttpRequest,sb_st=_w.setTimeout,sb_ct=_w.clearTimeout,sb_gt=function(){return+new Date};window.onerror||(window.onerror=function(n,t,i){var r="";r=typeof n=="object"&&n.srcElement&&n.srcElement.src?"\"ScriptSrc = '"+escape(n.srcElement.src.replace(/'/g,""))+"'\"":'"'+escape(n.replace(/"/g,""))+'","Meta":"'+escape(t)+'","Line":'+i,(new Image).src=_G.lsUrl+'&Type=Event.ClientInst&DATA=[{"T":"CI.Error","FID":"CI","Name":"JSError","Text":'+r+"}]",typeof sj_evt!="undefined"&&sj_evt.fire("ErrorInstrumentation",r)});_G={ST:(si_ST?si_ST:new Date),Mkt:"en-US",RTL:false,Ver:"9_00_0_3825241",IG:"faed82df83ad4f70bb9f4e316982d4bf",EventID:"c40d88887ac84936b9738ccbd7ce52aa",V:"images",P:"images",DA:"ATAv2",SUIH:"GteLQkyOFgbCe6qHTyGWzw",gpUrl:"\/fd\/ls\/GLinkPing.aspx?"};_G.lsUrl="/fd/ls/l?IG="+_G.IG;curUrl="http:\/\/www.bing.com\/images\/search";function si_T(a){if(document.images){_G.GPImg=new Image;_G.GPImg.src=_G.gpUrl+'IG='+_G.IG+'&'+a;}return true;};sj_evt=new function(){function i(t){return n[t]||(n[t]=[])}var n={},t=this;t.fire=function(n){for(var r=i(n),u=r.e=arguments,t=0;t<r.length;t++)r[t].d?sb_st(sj_wf(r[t],u),r[t].d):r[t](u)},t.bind=function(n,t,r,u){var f=i(n);t.d=u,f.push(t),r&&f.e&&t(f.e)},t.unbind=function(t,i){for(var r=0,u=n[t];u&&r<u.length;r++)if(u[r]==i){u.splice(r,1);break}}};function si_PP(n,t){var u,r,i;if(!_G.PPS){for(u='"',r=["PC","FC","BC","BS","H","FE","LE","C1","C2","BP","KP"],i=0;i// <![CDATA[
function si_ct(n,t){var r="getAttribute",u,i,f;try{for(;n!==_d.body;n=n.parentNode){if(u=n.tagName=="A"&&n[r]("h")||n[r]("_ct"),u){i=n[r]("_ctf"),i&&_w[i]||(i="si_T"),_w[i]&&_w[i]("&"+u);break}if(t)break}}catch(e){}return!0}(function(){sj_be(_d,"mousedown",function(n){si_ct(sb_ie?event.srcElement:n.target)},0)})();var sw_={insertShareToggle:function(n,t,i){var r,u,e,f,o,h,s;n!=null&&(r=_ge("sb_form_q"),r&&(u=r.parentNode,u&&(n.style.position="absolute",e=r.offsetWidth,f="px",n.style.right=u.offsetWidth-e+3+f,u.appendChild(n),o=t&&n.offsetWidth==0?t:n.offsetWidth,h=i&&n.offsetHeight==0?i:n.offsetHeight,n.style.top=(u.offsetHeight-h)/2+f,s=r.style,s.width=e-o-20+f,s.marginRight=o+6+f)))},isNarrow:function(){return sb_de.clientWidthDid Squat – Bing Images// 0&&(n.href=t.data))&&n.href.length>0&&n.hostname.length>0&&n.hostname!==location.hostname&&!e(n.hostname)?(sj_log(“CI.AntiMalware”,i,r.substr(0,1)+”:”+n.href.substr(0,f)),!1):!0}function e(n){for(var t=0;t=0)return!0;return!1}var u=_w.AM,f=100,n=document.createElement(“A”),r,i;document.write=function(n){n.length>0&&sj_log(“CI.AntiMalware”,”DW”,n.substr(0,f))},typeof Element!=”undefined”&&Element.prototype&&(r=Element.prototype.appendChild,Element.prototype.appendChild=function(n){return t(n,”AC”)?r.apply(this,arguments):null},i=Element.prototype.insertBefore,Element.prototype.insertBefore=function(n){return t(n,”IB”)?i.apply(this,arguments):null})})();
// ]]>
Slowsey to Main Entrance
- Ball Squats x 20 IC
- Partner Squats x 20 IC
- Plank x 30 Seconds
- Pistol Squats x 20 OYO
- Partner Wall Sit/Dips x 20 IC
Slowsey to Helipad
- Bear Crawl Short Side
- Lunge Long Side
- Crabwalk Short Side
Slowsey to Stairs
- Calf Raises x 60 seconds OYO
- Toes in Calf Raises x 60 seconds OYO
- Toes Out Calf Raises x 60 seconds OYO
Slowsey to Gym Entrance
- Short Plank-o-rama
Slowsey to Stairs
- Calf Raises x 60 seconds OYO
- Toes in Calf Raises x 60 seconds OYO
- Toes Out Calf Raises x 60 seconds OYO
Slowsey to Main Entrance
- Ball Squats x 20 IC
- Partner Squats x 20 IC
- Pistol Squats x 20 OYO
- Thruster Squats w/ Basketball x 20 OYO
- Partner Wall Sit/Dips x 20 IC
Little Bit o’ Mary
- LBC x 20 IC
- Flutter Kicks x 20 IC (5 slow-mo)
- Heal touches x 20 IC
Slowsey to Flag to meet up with Crypt Brothers
- More flutter kicks & more slow-mo flutter kicks
COT/Namorama
Announcements
- MudRun is NEXT weekend
- Each team needs to bring a case of beer and a case of water or gatorade
- Still need volunteers to help take pictures, setup and #2F
- Firetruck pull & Quarry Crusher on 4/18
- The Mission: 8:20 AM on Saturdays @ Finley Park – SC newest AO, serving the men in the Recovery Program at Oliver Gospel Mission. @F3Boneyard & @F3Crypt will encourage a group of men to adopt & lead the first Saturday of each month. Welcome to attend/lead any/every Saturday – there’s plenty of time to get from here to there (you can even stop for some #coffeeteria on the way, while we wait on the Graveyard folks to finish).
Prayer Requests
- Continue praying for Audra
- Say What’s Mom
- Hopper’s Family (loss of Mother)
- Those that no one prays for