Patata, Ciabatta, Tabata

Date: 11-23-2020

QIC: Wapner

AO: Heavy Metal Monday

Pax (13): Hahvahd, Mr. T, Cpt. Stubing, Pixel Pusher, Big Sky, Jiffy Pop, Hey Man, Bait ‘n Switch (FNG), Top Cheddar, Wapner, The Dude, Sock Puppet, and Belly Flop

Warm-o-Rama: SSH x 25 IC, Merkins x 10 IC, Copperhead Squats x 15 IC

The Thang: Each pax grabbed a kettle bell and circled up for a 9-round tabata workout, each round consisted of 8 sets of 20 seconds of work and 10 seconds of rest. Our exercise were curls, squats, shoulder presses, 1- leg deadlift, tricep extensions, lunges, American Hammer, jump squats and curls. We finished with a set of heels to heaven.

COT: if you haven’t yet signed up for the F3 10-year anniversary weekend, do so at your earliest convenience. The event schedule for MLK Jr weekend in January. Make sure you’re checking in on the packs you haven’t seen in awhile. Make sure you get on that cue calendar for December.

Moleskine: We had some great F2 and some warm coffee following the Beatdown courtesy of Big Sky. Bring your cup and join us for some fellowship. We discussed everything from rugby to graphic design. It was good to be back out at heavy metal Monday, which used to be my regular stomping grounds.

SMACK TALK!

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