AO: THE FOUNDRY
QiC: Hobby Lobby
Date: 10/12/2022
Title: Hot Wheels
Number of HIMs: 9
Falcon9, Hobby Lobby, Huckleberry, Minutemaid, noodles, Quikrete, Sherman, Swabbie, WKRP
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank/w disclaimer
Talked F3 and how we need to live the Ethos
10 M. Night clubs
10 Hillbillies
10 Through the tunnels
10 Don Quixote’s
21 SSHs
5 burpees insured due to lack of unison
Tha Thang:
YHC is bitter that Hot Wheels cars are no longer $.99 and took his frustration out on our wheels. EMOM workout for 33 minutes of constant work. Goal was to keep the heart rate up and not to feel our legs tomorrow. One workout completed on the minute for a minute.
3 Rounds of…
1. Imperial Squat walkers
2. Squats with Cindy (4 ct)
3. Lunges
4. Mountain climbers
5. Calf Raises
6. Side Lunges
7. Groiners
8. Pickle pushers
9. Jump squats
10. Bulgarian Split Squats
11. Mosey around the planters
COT:
Counterama
Namerama
Reminder about SpeedforNeed taking over the bridge run this year. December 3rd. You can serve even if you don’t want to run. Follow the channel and use the discount code the register. We still need 2 track commanders.
Also, remember the weekly F3 challenge to write your wife a hand written note to show her you appreciate her. Make it as juicy as you desire, example: you can use the word BUTT but not the word BUT.
Prayer for Pastor Ken and Jolene
Prayer for Jason a friend of Quikcrete who has cancer.
Prayer for missing boy in Savannah.
Pledge
Prayer.