Californication

Date: 11/5/18

QIC: Ugly Stik

AO: Heavy Metal Monday

# of PAX: 12

PAX: Gravity, Wapner, S.O.L, Flight Nurse, Trump, Mayhem, Gerber, Tiny Dancer, Morpheus, Surf and Turf, Gum Tree

Warmorama:

SSH’s x 20 IC
Imperial Walkers x 20 IC
Cotton Pickers x 20 IC
Little Baby Arm Circles x 20 IC
Run a lap around the parking lot

The Thang:

I ask if they have done Tabata at HMM before? (sarcasm)Resounding, “Yes!”. Gravity, “I have a Tabata timer”. Me with an evil grin, “so do I!” Gravity sets the tone for the workout with a Red Hot Chili Peppers playlist that had me reminiscing on my middle school/early high school years!

5 Rounds – 4 sets each round – 60 second sets – 10 seconds rest between sets – lap around the parking lot in different style each round

Round 1:
KB Swing
Tricep Extension
Squats
LBC’s w/ KB
Run Backwards around parking lot

Round 2:
One Arm KB Swing
KB Curl
Heels to Heaven w/ KB Held Above Chest w/ Straight Arms
KB Lunge Alternating Legs
Skip around the parking lot

Round 3:
Squat Press
Front Raise
Flutter Kicks w/ KB Held Above Chest w/ Straight Arms
Side Lunge w/ KB
Karaoke leading with right shoulder around parking lot

Round 4:
Chop Wood w/ KB starting next to left knee
Chop Wood w/ KB starting next to right knee
American Hammer w/ KB
Curb Step-Ups – Alternate Legs and Bring to 90 degrees
Karaoke leading with the left shoulder around the parking lot

Round 5:
One arm clean and overhead press – alternate arms
Chest press KB w/ back on ground
V-Ups w/ KB
One Leg Deadlift aka Roman Dead Lifts according to Gravity
Out of time

COT/Moleskin:
-Help Smiles get a High School kid from Ashley to Younglife Camp – need to raise $250. Buy a restaurant gift card for $20 and all proceeds go towards the camp trip. See Smiles or Mayhem to help
-Dredd and Dark Helmet making a special trip to see Cape Fear on November 16th-17th and share the F3 Nation love post Florence.
-86th Annual Christmas Party will be held on 12/8 at A Road again this year – with Wreck it Ralph as our host and his 2.0 Bob Thee Builder on the grill for the pig.
-Grow Ruck with F3 Sandhills in the works for Mid-May/Mid-June. Let YHC know if you have interest.
-Sooner has the Florence Workday Q this weekend. Plant to serve along side your brothers!

Prayers for Rainmaker aka Kim who is Niles brother as he underwent surgery to remove a brain tumor this morning. Since this morning we have learned he has a “glioblastoma which is a very malignant brain cancer. The good news is that he is a Christian and we can trust in the Lord. Thanks for prayers for Kim. Please pray for his wife Crista and kids Andrew and Hannah. -Niles”
-Shout out by EOM to Ball Bearing for helping hang sheet rock at his house this weekend. You will make friends in F3, it’s a side effect. F3 is more than a workout.

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

As always, it is an honor to lead this group of #HIM!

Ugly Stik, out!

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