Date: 2/11/19

AO: #HMM @ #og_ao

QIC: Wapner

# of Pax: 17

PAX: Gumtree, Pony Express, Morpheus, Special K, Chewy, Magnito, Mr. Kotter, Violation, Seahorse, Gerber, Hush Money, Pet Shop Boy, Glowstick, Money Gun, Fat Back, Atari, Wapner

Warm-o-Rama: Batwings, Copperhead Squats x 25 (IC), Merkins x 20 (IC), 5 Burpees OYO

The Thang: We went through 2.5 rotations of a 12 station circuit wherein we performed the below exercises at each station for 1 minute.

1) KB Swings

2) Curls

3) Squats

4) American Hammer

5) KB Swings

6) Tricep Extension

7) Pass-through Lunges

8) Turkish Getup/Morning Wood

9) KB Swings

10) Chest Press

11) 1-Leg Deadlift

12) ‘Merkin Rows

COT: Many prayers, praises, and congratulations to New Hanover High senior Edwin West, who received a commission to West Point. Mini-convergence of sorts at HMP on Wednesday as WECT will be out doing a story on F3. Cardinal Strut is this weekend and it’s a donut run in case you needed additional motivation.

F3 Credo: Leave no man behind but leave no man where you find him.