Great time was had this AM at the most scenic AO in all of F3 Midlands. Mumblechatter was thick as the soft rock tunes shuffled through the slight Lake Murray breeze.
Here’s what we did:
Conditions: 69 degrees
The Thang:
Disclaimer
BOM
COP
LBAC (front) x 15 IC
Overhead Arm Claps x 20 IC
LBAC (backerds) x 15 IC
Hillbillies x 10 IC
Tunes were played. The pax were warned that if certain songs randomly came on, we’d stop and perform exercises to that song. Foreshadowing: It happened.
Set 1 (reps at 20-15-10-5, all OYO)
Swings
Curls
Press
American Hammers
Set 2 (reps at 20-15-10-5, all OYO)
Alternating merkins
Squats
Snatch
Iron Cross
Somewhere toward the end of this set, Roxanne shuffled in. Hold plank; Merkins when The Police sings Roxanne; Plank Jacks when they sing Red Light.
COT & BOM
Devo: Psalm 103:4-5 “He redeems me from death and crowns me with love and tender mercies. He fills my life with good things. My youth is renewed like the eagles.”
Prayer Requests:
-Spires family
-GED’s son being deployed to Afghanistan
-Sharknado’s Uncle and Mom
-Tater’s coworker, Nick
-McCutchan family
-Man Bun’s brother
Moleskin:
-Buzzsaw smiled with delight as YHC implored the pax to concentrate on form instead of quickly knocking out reps.
-Nick brought the big bells. Buzzsaw brought his shackle. Man Bun shopped at Wal-Mart at 4:30am for his bell
-GED listens to pop music while driving at night
-Tclaps to Quisenberry for doing the harder thing by giving us 1 extra rep for the sake of his body symmetry
Announcements:
-F3 Midlands Tour starts next week
-Sept 6-7: Blue Ridge Relay