Date: 3/4/2019

AO: #HMM @ #og_ao

QIC: Wapner

# of Pax: 17

PAX: Gumtree, Chewy, Pony Express, The Adjuster, Morpheus, Gravity, Sooner, Happy, Bob Dole, Milk Man, Jiffy Pop, Tiny Dancer, Gerber, Hush Money, Big Sky, Prius, Wapner

Warm-o-rama: Moroccan Nightclub * 25 (IC), Bolt 45s (IC), ATMs (IC), Imperial Walkers * 20 (IC)

The Thang: We split into 4 groups, with each group performing their exercise AMRAP for 1 minute before switching to the next exercise. We rinsed and repeated 4 cycles. The 4 exercises were: squats, tricep extensions, 1-leg RDLs, and lawnmowers.

Then we switched to the following exercises and repeated another circuit: Lunges, ‘Merkins, KB swings, and curls.

COT: Prayers for the Wrightsville Beach Marathon runners this weekend. If you aren’t running, we would love to see you out there supporting the runners. In light of the marathon, Baywatch will be a convergence at HMP instead of the Beach Park.

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


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