Get Up Because You Butterflyway

12-4-19

AO – The Battleground (Halyburton Park)

QIC – Tom Sawyer

Pax (14): Crockett, Special K, Doubtfire, Chutes & Ladders, Watch Dog, Cookie, Rhombus, Crosswalk, Pony Express, Kix, Cookout, The Adjuster, Snickers & YHC

Mission of F3:

Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership.

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 disclosed that I AM NOT A PROFESSIONAL! Exercise at your own peril and modify if you need to,
  5. Ends in a Circle of Trust

Warm Up:

5 Burpees OYO

15 ‘tater pickers – IC

5 Burpees OYO

15 above shoulder air presses – IC

5 Burpees OYO

20 side straddle hops – after 5 IC then remaining 15 in silent cadence for all to stop at same time, BUT….

10 Burpees OYO………Rhombus 😦 !!

The Thang:

Run the loop…..with a Turkish get up escalator 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 & 14 (skipped the 12th and 13th benches) at each bench on the loop.  Think we achieved over 70 this a.m.  

Mosey to back of Education Bldg. for a small amount of partner work…..

Partner Work….on The Halyburton Butterflyway (THB)

P1/P2 10 Mike Tyson Merkins together and then off on the Butterflyway.

P1/P2 20 Decline Merkins on the knee wall and then off on the Butterflyway.

P1/P2 30 Flutter Kicks DC and then off on the Butterflyway.

P1/P2 40 Copperhead Squats SC and then off on the Butterflyway.

P1/P2 50 American Hammers DC and then off on the Butterflyway.

Mosey Back to AO for some real quick Mary while we waited on the 6 (YHC!! & thanks Chutes & Ladders for picking me up brother!!)

COT/Moleskin:

Countorama – Still had 14…good!  No FNG’s…that must change!

Namorama – 1 take!

Prayers, Praises & Announcements – Yes we had those.

Pray Out – YHC closed us out in prayer and it was an honor to lead such fine HIM’s! Thank you!

SMACK TALK!

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