August 7th, 2019 By amway

12 Awesome guys woke up this morning, motivated to workout and get the day started right. YHC was ready but still sleepy.  There was also a young FNG in the crowd (Anthony 13). Thank you Escargot for EHing him. Both of them were eager to start!

F3 Disclaimer was given…. Lets get to it!

WAIT …. WAIT… WAIT…. Out of the gloom, a guy runs passed us during our mosey to the tennis courts with an F3 shirt on and we don’t know him…. pick him up guys!

Special guest F3 Maytag from Nashville TN. I’m glad he found us since the Uber driver dropped him off on the opposite side of the Dorton park entrance.

Warmarama:  Mosey to the Tennis courts

• Goofballs (stand up mountain climber) x 20IC
• IST x20IC
• Windmills x20IC
• Annies x10IC (floor shining motion with each arm, 2 rounds)
• Jack Webbs (up to 1-10 merkins,2-20 air presses)
  • YHC flubbed the counts multiple times.. sorry guys… I had my task list on my mind. I got it straightened out by 7-8 merkins in. 

THE THANG:

Let those shoulders rest a bit and let mosey

• To the parking lot for a reverse Indian Run until each pax has ran a full lap.

Gather at cinder blocks (circle up) ,,,,every other pax gets a cinder block

A 2min timer will start… The pax with the block will perform 10 reps of an exercise then pass the block. The pax that does not have a block will do Gorilla Humpers until the block is passed to them. This rotation will continue until the timer stops. Once the timer stops a new exercise will be implemented.

YHC will count the reps. (to avoid collisions)

• 1st Round: 10 curls then pass
• 2nd Round: 10 skull crushers then pass
• 3rd Round: 10 over the head press then pass
• 4th Round: 10 upright rows then pass

We repeated one more round of curls for 2 mins but changed to switching off with a partner after 10 reps instead of YHC calling the count. Thanks Hokie Pokie, for helping to simplify the speed round.

B.L.I.M.P.S TIME!!!!!!

• 5 Burpees
• 10 walking Lunges
• 15 walking  ISTs
• 20 merkins
• 25 plank Jacks
• 30 Squats

Time for MARY

MARY:

• Grab a bench… 20 dips OYO
• Homer to Marge (both arms to the sky) 2 rounds….. HOLD – Low Flutters 15IC …… HOLD – Homer to Marge 2 rounds….   HOLD – Low dollies 10IC… HOLD – Homer to Marge…..

Recover…..Recover… its 615.

ANNOUNCEMENTS:

• F3 AO Olympic style competition… still in the works. Each AO will compete in various events to determine who is reign supreme.

PRAYERS:

• Prayers for Audit and his family as they work through the challenges of their aging loved ones.
• Any unspoken prayers

MOLESKIN:

Always a pleasure leading such a great group of guys… You guys inspire me to be better than I was yesterday, always! Escargot and FNG Anthony, I was a little concerned when we brought out the cinder blocks to work with but you two stood there with men and held your own… T-Claps to you guys! Very Impressive!  Everyone did a great job today…. I did hear a little mumblechatter regarding their thighs … and feeling it later today. Mine are feeling it now as I type.

Special Guest Maytag, I’m so glad you were motivated enough to venture out and Uber to Afton AO. Plus, I’m glad you found us. It was a pleasure working out with you brother…  Look us up again next time you are in town or maybe try one of the other AO’s. They’re all great places with awesome guys!

GENTS…  as I mentioned… take time out to get back in dating mode with your spouses. Also, always focus to make a difference in your Family, Job, F3 Brotherhood and your Community…..

Until next time……   “Keep it between the ditches …”

Amway

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