November 21st, 2017 By Sparknut

The goal of the day was to challenge every muscle in the pectoral region and let’s build some dadgum muscle! We’ll use slower and fewer reps to focus on proper form, and make each set 45 seconds or more, keeping tension on the muscle long enough to create hypertrophy. Great turn-out for this 32 deg morning with 17 Pax present and accounted for!

WARMARAMA – SSH X 20, Merkin x 10, Mountain Climber x 10, Windmill x 10

THE THANG at Whatley’s Wall (each set x 10 IC unless otherwise specified)

• Partner Crab merkins
• Run lap
• Dip
• lap
• Partner Help-Up x 10 each partner each arm
• lap
• One arm incline merkin (right arm on the wall)
• lap
• One arm incline merkin (left arm on the wall)
• lap
• Merkin
• lap
• Squat
• lap
• Decline Merkin
• lap
• Staggered merkin (right arm forward)
• lap
• Staggered merkin (left arm forward)
• lap
• Incline merkin
• Head to Mick Jagger Center
• Plank-walk halfway, 40 LBC, Plank-walk second half, 30 squats,
• Plank-walk back, 40 LBC at halfway
• Back to Whatley’s Wall for 1 more set of standard merkins

MARY

• Plank series: Regular, Right arm up w/ right leg tow touches, Regular, Left arm up w/ left leg toe touches, Regular, Right arm up w/ left leg toe touches, Regular, Left arm up w/ right leg toe touches, Regular, “Inch-worm plank” (regular plank w/ back arched, squeeze the abs)
• Heels to Heaven x 15 IC

ANNOUNCEMENTS: 

• Bring your toys to Whatley for https://f3-meca.com/2017/11/19/pre-blast-operation-sweet-tooth-concord-childrens-home/
• Turkey Trot 5K in Skybrook Thursday

PRAYERS: 

• Continued prayers for Marie Calendar’s Mom
• Many prayers of thanks!

MOLESKIN: 

1. Great work this morning gentlemen! That was a tough one, but you rose to the challenge and you’re better for it! Thank you all for continuing to follow me through the experiments. I really enjoy preparing for this one and enjoyed smoking the chest and tri’s.
2. Thanks to all the brothers for Skywalker for turning out, and great to see Harding…hope things are going great for you in Dallas!
3. Don’t forget how much we have to be thankful for, and most importantly, don’t forget to thank the one who gave it us.

Revelation 4:11 – “Worthy are you, our Lord and God, to receive glory and honor and power, for you created all things, and by your will they existed and were created.”

…hope you got your money’s worth!

-Sparknut

 

 

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