Date: October 8, 2018

QIC: Wapner


# of Pax: 17

Pax: Uglystik, Gravity, The Adjuster, Seahorse, Mayhem, Flea, Special K, Jordache, Blade, Morpheus, Gumtree, Cross, SnapOn, Milton, Deputy Dog, SP (FNG), Wapner

Warm-o-Rama: SSH x 30 (IC), Imperial Walkers x 25 (IC), Morrocan Nightclub x 30 (IC), Side Lunge x 30 (IC), and a Capri Lap

The Thang: 5 Rounds of ALARM doing 10 reps for each exercise (50 total reps per alarm) with a Capri Lap between each round.

ALARM 1: Shoulder Press, Lunge, LBCs, Randy, Merkin

ALARM 2: Tricep Extension, Goblet Squats, American Hammer, Rock-a-Bye Baby, Mexican (Jumping Bean) Squats

ALARM 3: Bicep Curls, 1-Leg KB Deadlift, Mountain Climbers, Rocks Up-Rocks Up, Double Merkin Burpee

ALARM 4: Chest Press, 1-Leg KB Squat, Overhead KB Crunch, Rockette Hillbillies, Morning Wood

ALARM 5: Bentover Row, Calf Raises, Freddy Mercury, Randy, Manmaker

Random Mary until 6:14

COT: Welcome to FNG SP (Sidewalk Prophet). Strong work by all the Pax who posted for the Hurrican Florence Relief Convergence this past Saturday (and to all those serving elsewhere). Special shoutout to @Farva for posting for the first time and then going into the breach to help muck out homes in Burgaw. Service and leadership are why F3 exist and this has been a great opportunity to exemplify what we are about. At the same time, we all need rest. Be sure you spend a Saturday with your family, doing work around your house, or just enjoying some downtime because it’s important for your own life and health. Cul-de-sac BBQ is coming up on 10/20/18. Bring whatever you want to grill, a side dish to share, and your beverage of choice. This will run from 1pm to ????. As of now, Brolympics is scheduled for 10/27/18.

Strong work fighting that 5 ALARM fire Pax! #F3counts #OGAO #HMM



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