AO: f3afton
Q: Dial-up
PAX: Geppetto, hokie_pokie, Spaz, Dial-up, Iron City, Ice Bath, Guinness, Buck, Berlin, Puma
FNGs: None
COUNT: 10
It’s almost my 45 Birthday and I am celebrating it with my closest friends!!
Let’s Goooooooo! :the_horns::partying_face:

WARMUP:
Mosey around Parking Lot
SSH x20IC , IST x10IC, Windmills x10IC, Penny Pickers x10IC, Arm Circles each way, finishing with Michael Phelps

THE THANG:
TIME TO RAISE THE ROOF!!!

Workout 1: “Say Anything”
Human Timer: John Cusak walk (block overhead like boombox) around parking lot perimeter

Everyone Else – AMRAP:
∙ Merkins (hands on blocks)
∙ Block Squats
∙ WWII’s

Keep alternating until every Pax has felt that Cusak moment.

Workout 2: “Human Hourglass”
Human Timer: Farmer’s Walk with 2 blocks half the Parking Lot

Everyone Else – AMRAP:
∙ Overhead Press
∙ Curls
∙ Block Swings

Keep Alternating until every Pax has walked the Farmers Pasture

Workout 3: “DJ Booth” – Indian Run Style
Form single file line, all with blocks:
Front PAX: “Turn Down for What?!”holds (block overhead) while walking backward

Rest of PAX: Follow doing traveling exercise:
∙ Lunge walks

∙ When front PAX can’t hold anymore, drop to back, next man up

MARY:
Dealers Choice – People’s Mary Q
∙ Crunchy Frog
∙ Homer to Marge
∙ Core Killers
∙ Rosalita’s
∙ LBC’s – puberty style!
RECOVER, RECOVER….

ANNOUNCEMENTS:
The Gremlin – This Saturday
Still looking for a host an 2nd F HH :beers:

COT:
Prayers for Quick Recovery to Opie for his Dad
Prayers for Healing to Mayhem’s Daughter – Ruthie
Prayers for Comfort YMCA’s David family & friends

I’m truly honored to lead you men today.
Thank you for attending my Birthday Celebration Beatdown!! I’m stronger on Year 45 because of all of you!!! May God continue to grant & bless me with many more trips around the sun with you guys at my side, and me at yours!! 🥳👊🤘:muscle:

Keep reaching out to former F3 guys you haven’t seen in a while. I know I really appreciated it in my gap years and it’s the only reason I am here back with you guys today. :facepunch: Keep coming back Berlin aka Pink Floyd! 😉