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.