• When: 2019-02-05
  • QIC: Wino
  • The PAX: ace,urkel,t&g,stay puff,HT,babe,rabbi,pole cat,nub,puck,cootie,hollywood,shankapottomus(R),wino


3 Rounds of fun

Conditions: 48

Intro, Disclaimer, Prayer

Mosey to track

Warm up

TTTx10

IWx10

Windmillx10

SSHx30

Round 1-

partner up, each partner has his reps to follow. Partners are there to push each other and give comfort in times of extreme pain, like now.

20 burpees

15 pullups

60 alternating lunges

25 merkins

800 meter run

Round 2-

partner up, for 3 rounds of 7’s.

7 pullups

7 merkins

7 big boy sit ups

7 air squats

7 knees to elbows on pull up bars

rinse and repeat for 3 rounds

Round 3-

as a group complete as many rounds as possible until time

10 merkins

100 meter sprint

10 burpees

repeat

mosey to flag

name-o-rama

announcements- 5 year at river bluff, need more runners for rooster (march 2), monday morning bible study for all, sign up for Q sheet if you haven’t yet

prayer request- susan shealy (wino MIL), defect mother, pull out dad

Thanks for all that post and have posted to smokehouse. I miss all pax that haven’t posted in a while and hope they are continuing to be blessed. I always look forward to the great things that are happening at smokehouse with the continued workouts and our Monday bible study. In a way this mornings workout was a way for me to pay homage to fallen heroes but also to do something really difficult with my brothers as we so desperately need each other. Without F3 I would definitely be a less whole person. So to all pax who read this you are making a difference whether you believe it or not. Kudos to stay puff for getting after it this morning after surgery. If no one takes the Q on Thursday it will be mine, so sign up if you dare( Hollywood, or rabbi).