January 16, 2020

Wounded Duck

THE SCENE:
51 degrees, mostly cloudy, winds light and variable.

F3 WELCOME & DISCLAIMER

Disclaimed

WARM-O-RAMA:
50 SSH, 20 Daisy Pickers, 25 Imperial Walkers, 20 forward and reverse arm circles where Farmer looked like a wounded duck, 15 windmills .

THA-THANG:
Suicide lunge walks. Start at parking space line. Lunge walk with CMU to next line. Place CMU on ground. Complete 5 each side merkins with one hand on the CMU and one on the ground. Lunge walk back to start complete 10 burpees , then go to second line. Rinse and repeat to fifth line.

Your Body is a CMU wonderland:

PAX circle up with CMU. While PAX conduct group exercise one member squats with a sandbag 20 times. PAX continue one exercise until 20 squats are completed, then the next PAX sandbag squats.

CMU Curls

CMU Shoulder Press

CMU Flutter Kicks

CMU Squats

CMU Curls.

 

Lunge walk suicides again only with Squats at each line instead of Merkins.

MARY:
25 LBC’s, 20 Hello Dollys, 20 Heel Touches, 20 Pickle Pounders, 04 Big boy sit-ups, 20 American Hammers.

COUNT-OFF & NAME-O-RAMA:
05 PAX: Farmer, Nature Boy, Steinbrenner, LazyBoy, Pops(Nature Boys Dad)

CIRCLE OF TRUST/BOM:
Protect yourself emotions. Many men claim to not have emotions but that is a lie. We have a responsibility to protect our own and the people’s we are close to.

MOLESKIN:
Pray for Steinbrenner’s Co-worker Cedric as he has lost his wife. Pray I lead my girlfriend and our relationship towards God.

It was noted that Farmer looks like a wounded duck when he does arm circles.

ANNOUNCEMENTS:

QIC:
Farmer
Workout Date:
01-16-2020