- When: 01/19/2023
- QIC: Saigon Sam
- The PAX: Flo, SpaghettiO’s, Oops, Leonidas, YardSale, Son of Sam, Bada Bing, Zamboni, BoxFan, Mr Smooth, Green Machine, Home Alone, Noodle, Irish Goodbye, 40, Gizzard, Tuck, Gru, DDay, Burning Man, Jobu
YHC was greeted by 21 eager Pax on a beautiful Thursday morning at Hardnocs.
Welcome to F3
Disclaimer read
Anyone know CPR, does anyone have a phone?
Warm up:
SSH IC, Hillbilly IC, Parking Lot Lap, down dog, walkout into Peter Parker into a hamstring stretch into quad stretch each side, plank jacks IC, Michael Phelps IC
Dumbbell burbee curl + press x 10 reps
Diamond push-up x 10 reps
Mountain climbers × 25 reps
Plank for 6, 10 count
Dumbbell alternating reverse lunge + curl x 10 reps each side
Dumbbell renegade row × 10 reps each side
Skaters X25 reps
Plank for 6, 10 count
Overhead press x 10 reps
Goblet squat x 10 reps
Bear crawl x 30 secs ( forward and back)
Plank for 6, 10 count
Stair lap, 10 count, repeat entire circuit at least 3X
Core all IC:
Freddie Mercury
Bird Dog
Alternating Supermans
Plank Punch
Crunch
Flutter Kicks
YHC liked the message Skid Mark covered the previous day and carried on the theme. We can’t listen to the negative self talk especially as we get older. We are only limited by our minds. We need men around us from our Shield Locks to push us! A few quote for the Pax:
We lie loudest when we lie to ourselves.
Don’t be overheard complaining… not even to yourself.” – Marcus Aurelius
“I can do all things through him who strengthens me.”
Philippians 4:13 ESV
Count a Rama
Name a Rama
Announcements- Kraken
Prayers for 40’s family and for Irish Goodby as he makes the trek north and Lord please help him find his wallet!