A Hard and Fast Beat Down

Date: 11/19/18

QIC: Wapner

# of Pax: 14

Pax: Pony Express, LETC, Trump, Gerber, Gravity, Cpt. Stubing, The Adjustor, SOL, Seahorse, Tom Sawyer, Special K, Snap-On, Wapner and 1 early departure that I cannot remember!

Warm-O-Rama: SSH x 30 (IC), Copperhead Squats x 25 (IC), Merkins x 20 (IC), and a mosey around the parking lot island back to the flags.

The Thang: We partnered up and listened to some great music while going through a sprint and #HMM kettlebell circuit. The goal was to get low reps with heavy KBs, so ideally 8-10 reps per exercise. One partner sprinted from the flags toward the yellow speed bump facing Pine Valley and back while the other partner performed the exercise. Each partner performed the exercise twice and ran twice before we switched exercises. We cycled through the following exercises: KB Swings, curls, goblet squats, KB swings, overhead press, lunges, KB Swings, tricep extensions, step-ups on the curb, Hello Dolly, KB Swings, Merkins, deep squats, plank/side plank on both sides, One arm KB swings, curls, and 5 minutes of Circle of Mary. Lots of good mumble chatter by the PAX as they embraced the suck while doing 5 minutes of Mary on wet ground.

COT: LETC is looking to start a Bible Study from 6:30-7:30 am and @f3seahorse mentioned the idea of starting a new AO at Empie Park on Thursdays so that people could go straight from an AO in close proximity to the Bible Study at the Chic-Fil-A in Hanover Center. The site visit by Dredd and DOAH was a hit and many PAX are still glowing from basking in the F3 Nation’s Nanta’an. To that effect, let’s be sure we’re EH’ing our Sad Clown friends and acquaintances. It’s time to grow the Nation! It’s also the AO you’ve been looking forward to all year – Battleship Convergence on Turkey Day. Get there for a 5:30 a.m. beat down so you can indulge and enjoy your tryptophan-induced coma later in the day. Calling all 4th Quarter Comeback participants (and other willing PAX) to sign up for the Carolina Beach State Park 5k on December 29th. There’s also a half marathon for all those Turtles! Finally, don’t forget about the Wrightsville Beach Jinglebell Run. Apparently, Les Nesman is making an appearance!

Strong work by a dedicated group of HIMs. Let’s keep on going from strength-to-strength. Court is adjourned! #Wapner



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