AO: THE FOUNDRY
QiC: Hobby Lobby
Date: 09/13/2023
Title: Turn for the Best
Number of HIMs: 8
Clog, Falcon9, Hobby Lobby, Minutemaid, Ndub, Pippette, Quikrete, Turnbuckle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank w/disclaimer and 5 CORE principles of F3
Stretches
TTTs
Don Quixote’s
Raise the roofs
Maroocan night clubs
Tha Thang:
YHC got to join the men of the Foundry today. Due to Ironpax we wanted something that would keep us fresh and not destroy any certain muscle. Wanted to play with some coupons but turnbuckle recommended the cards.
Pax circled up and one pax drew a workout and then called out another core/ab workout while he ran to the pull up bars, executing 5 pull ups then ran back. When that pax got back we would continue that around the circle. Each pax drawing another card, completing the work out then calling out an ab exercise.
17 LBCs
Ab exercise
50 mountain climbers
Ab exercise
Plank
Ab exercise
12 Bulgarian split squats
Ab exercise
10 No cheat Merkins
Ab exercise
20 butt kicks
Ab exercise
14 heels to heaven
Ab exercise
18 merkins
Ab exercise
12 WW2s
Ab exercise
15 standing lunges
Ab exercise
100 SSHs
Ab exercise
100 arm circles
20 high knees
25 Freddie mercurys
18 Squat Thrusters
COT:
Counterama
Namerama
Next Saturday the 23rd is the S4N race for NineLine at Berwick plantation. Join us for the fun. Also, help raise money by each pax giving $35 or raising it to speedforneed. That will help us pay the chairs forward.
GROWRuck is upon us. Register now.
Praying for OOT travelers, Children, and Weston.
Reminding each Pax to live the F3 Creedo. Leave no man behind but leave no man where you found them. Also, that we as Christ followers should add Value to each person we meet and come in contact with. Our goal was to accomplish that today!
Pledge
Prayer