AO: POOLER
QiC: Sweet -n -low
Date: 02/11/2022
Title: 63, F3, & it’s free!
Number of HIMs: 6
Betty Crocker, DQ, Gumbo, Honker, Octagon
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Planked 3 ways, metkens, tunnels, Michael Phelps
Ran the rocky trail of boulders in true Spartan style as we moseyed on back to workout site
Tha Thang:
Chest
• Merkens 63
• Derkens 42
• Burpees 21
• Plank 21
Abs
• WW2s 63
• Alt V ups 42
• Flutter kicks 21
• LBCs 21
Legs
• Squats 63 weighted
• Lunges 42
• Jump squats 21
• Al Gores 21
Back / Arms
• Dips 63
• Curls 42 weighted
• Pull-ups 21
• Rows / High pulls 21 weighted
We did 4 rounds as we alternated body parts from chest 63, abs 63, etc., only breaking the rotation by running a lap of the lot. Weighted exercises were done with our Cindys.
At 0613, we briskly moseyed back to the flag.
COT:
Saturday workouts at Lake Mayer, Richmond Hill, and Countryside.
T-shirts were brought up by Gumbo who was admiring Honker and DQ’s fashion statements of F3 attire. Let’s get an order together.
Prayer for Poppy’s passing (Holden/Best family), and Chall family
Pray for match and surgical prep for Octagon who plans to donate a kidney to sister, Jennifer. What a blessing.
Lastly, be available and aware of those who may be struggling in and around us. F3 are leaders everywhere we show up. Be humble, but be prayed up.