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July 22- 70 degrees, damp and misty.
13 Pax for an arm smoking workout. Piper, Pew Pew, Jay-Z, Wapner, Shamu, Tiptoe, Popeye, Maestro, Tofu, T-bone…er, Crabby PO, Bambi, and Daisy-QIC
Warm-up:
Moroccan night clubs- 20IC
Shoulder pretzels- 20IC
Wall stretch in the squat position- 5
Willie Mays Hayes
Leg crossovers toe touches and reach back lay stretch-30 sec holds
Stretch whatever is tight- 60 seconds
Mosey to begin the Thang:
“You’re Merkin me Crazy!”
Happy place:
BTTW Merkins- 10 OYO
Wall of Merkins- 10 each
Wave of Merkins- up 5
Prison run to Large Shelter
Ring of Fire:
Abyss Merkins- 10
Russian Dips Ring of Fire- 5 each leg
Prison run to basketball court:
Webbicide to 10
Bear crawl down, crab walk back
Prison run to shelter house 2:
Merkin mania 5 each- diamond, regular, wide, crucible, staggered, staggered, tempo, hand release (40)
Imperial walker- 20IC
Mosey to pool shelter:
Yul brenner- Carolina dry dock, wide, regular, ranger, diamond, crucible, chuck Norris- 5 each (35)
Mosey to Flag
Mary:
LBCF- 15IC
Box cutters- 10IC
Freddie Mercury- 15IC
XY- 10IC
COT
Moleskin:
You know it’s gonna be a great workout when you start Balls to the Wall. Chatter started reminiscing about Friday’s workout from Burpee Hell With Rite Aid. Good laughter today with high spirits. Lots of mumblechatter right from the start as it got intense from the beginning. Wave of merkins only to five, as the number of PAX increase- holding planks gets harder!!!! If your arms aren’t smoked after today’s workout, you are impressive specimen of a man! In total, 155 merkins completed. Keep sniffing a PAX record. Not quite there yet! Discussion about continuing to improve ourselves physically and mentally. Reminder about Hot Dog fest this weekend- touch base with Maestro if you want to work. And as school gets closer to starting back up- a back-to-school breakfast after the workout on either Friday Aug. 2, or Monday Aug. 5. Cast your vote for which day
would work better for you! Majority wins! Hope everyone shows up for Gasman as he has his virginity taken away with his VQ on Wednesday!!!!
F3 Mission statement: To plant, serve, and grow men’s small workout groups, in order to reinvigorate male community leadership.