Q: Szczerbiak
PAX: Carolina Lean, Mr. Fixit, OneHit, JJ (Juice) Lake, T-Swizzle, SEC, Polaroid, BlueBird, Pacifier, Buick, Szczerbiak, Git-Right, Kazoo
FNGs: 1 Kazoo
COUNT: 13
INTRODUCTION:
Welcome to F3!
– Disco by YHC: The most complete and comprehensive disclaimer in F3 history.
– 5 CP – Started to my left, each gave one, until we got to our FNG. – 5 burpees.
– Carolina Lean and SEC pull in so we celebrated with 5 more burpees.
– Additional Disclaimer given by YHC, JIK.
– Credo – by YHC but Buick was quizzed on find or found.
– Mission Statement.
WARMUP:
– Squat 30IC
– Merkins x20IC
– Kettlebell Figure 8s
THE THANG:
The Q set an EMOM timer to sound each minute for the entire workout. The PAX were to change exercises each minute.
ROUND 1
– Single Arm KB Swing x15 each arm
– Goblet KB Squat x20
– Overhead KB Press x8 each arm
– Deadlift (single arm) KB High Pulls x10 reps each arm
– Cave man KB Swings x12
– 5 Sets Each
After the Q and the PAX became familiar with the format, the Q started the following music.youtube.com/playlist?list=PL3Q13HUCdskeWjTqmYg1ZFbvQvRayl6jm&si=ubwILbhLvszNoeUi. The Q adjusted the rep count slightly for each set. The goal was to complete each set within 50 seconds.
ROUND 2:
– Caveman Curls x10 each arm
– Kettlebell Windmills x5 each side
– Kettlebell Plank Rows x10 each
– 3 Sets Each
MARY:
– Kettlebell Halos x30 seconds
– Kettlebell Figure 8s x30 seconds
– American Hammers 30-20-10
– WW3 setups x15 (this is when YHC noticed a little frost on his kettlebell).
– Turkish Getups x2 each side
ANNOUNCEMENTS:
Chick-Fil-A at ao-about-face on Saturday Jan. 25.
Downy’s wedding – Feb 1.
COT – 6TH MAN:
SEC was our 6th Man – Thanks for sharing.
Polaroid brought our FNG
YHC shared the benefits when we as HIM do not seek temporary relief from discomfort.
PRAYER REQUESTS AND PRAISES:
– SEC prayers for family, as the crud has hit his family. Also prayers for busyness at work.
– Mr. Fixit’s upcoming tests, for peace.
– For AWAKE trip this weekend – that God work work in a mighty way and that lives would be changed!
– For Buick’s M.