Undergoing a Metamorphosis

4-3-19

AO: The Battleground (Halyburton Park)

QIC: Tom Sawyer

PAX: (21)  Cannoli, Flight Nurse, Sooner, Busted Grill, Trump, Ugly Stik, FNG (Brandon), Crosswalk, Chicken Noodle, Venus, FNG (Josh), Blade, Bluegrass, Crockett, SBS, Sunshine, 8-Penny, Snickers, Tiny Tank, Baby Daddy & YHC

Mission of F3 is to Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership. Aye!

Our 5 Core Principles are:

1) Free of charge,

2) Open to all men

3) Held outdoors — rain or shine or heat or cold.

4) Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. YHC discussed the fact that YHC is NOT A PROFESSIONAL! Exercise at your own peril and modify/scale where needed.

5) Ends in a Circle of Trust

The Warm Up:

21 Cotton Pickers – IC

20 Side Straddle Hops – IC

5 Burpees OYO

20 Hillbillies – IC

Countorama….21…we had that many?  YEP!

The Thang

Run the loop…..pax stay together and stop along the way for a burpee ladder ….1, 2, 3, 4, 5, 4, 3, 2, 1

Circle up for merkin ladder to 10 – IC (1 merkin, 1 air press out, 1 air press above shoulders, rinse and repeat until 10……YOU TRY IT!)

Mosey to shelter building for Sun dial pushups on benches at 12 – 3 – 6 and 9

Mosey to back of Education Bldg. for a small amount of partner work…..AND…….the HALYBURTON BUTTERFLY!!

P1/P2 (10) Mike Tyson Push Ups…take off on the butterfly.

P1/P2 – (20) Decline Merkins…take off on the butterfly.

P1/P2 – (30) copperhead squats…take off on the butterfly.

P1/P2 – (40) Hello Dolly – SC….take off on the butterfly.

P1/P2 – (50) American Hammers – SC……take off on the butterfly.

We are now transformed and a Jail Break back to the AO.

COT:

Yep, prayers for Stouffers as he embarks on his financial planning licensing.

Azalea Festival Convergence on Sat., 4/6 at 8:30 downtown. Be there…no excuses!

Counterama – 21, yep we have the same amount as what we started with AND….2 FNG’s.  Welcome to the tribe Brick City & Dabo. Well done on the EH’ing Crosswalk!

Nameorama – Yep…..all looked real good and only one take.

YHC Prayed us Out

Honored to have lead you fine HIM’s!! You all motivate me more than you will EVER know!  TS

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