Q: Szczerbiak
PAX: Skidder, OneHit, Carolina Lean, Git-R-Done, Cherry Coke, Szczerbiak, Pedro, Scooter, Buick, Gaylord, Grits
FNGs: None
COUNT: 11
INTRODUCTION:
Welcome to F3!
5CP – To my right, One each… 10 Burpees
Mission
Credo
+ Disco came later
WARMUP:
SSH – 25IC
Donkey Hoe Tee – 15IC
Copperhead Squat – 15IC
BAC F/R – 15IC
LAC F/R – 15IC
Randy’s while the Q explained the next phase of work:
Instructions:
“We have 9 cones, each with an exercise label and a one minute EMOM timer – complete 25 reps of each exercise in one minute, then move to the next exercise cone. Now, grab your coupon and carry it to the circle that we’ll set up next to the grease pit and dumpsters.”
THE THANG:
The cones had the following labels:
1. Goblet Squat
2. Overhead Press
3. Curls
4. Block Swings
5. Coupon Rows
6. Flutter Kicks with coupon
7. Big Boy Setups with coupon
8. Jump Rope
9. SLAM Ball
10. There were two non-cone stations that were PAX Choice, most PAX did burpees and curls.
“The Jump Rope and Slam Ball were set up in the middle of the circle (sort of) because the Q had a weird idea to make Jump Rope and SLAMs a competition thinking that multiplying SLAMS x10 would be about as many JUMPS… But it was too early and we were working way too hard to bring MATH into a beatdown.”
Once the EMOM timer was set, the Q started his favorite music.youtube.com/playlist?list=PL3Q13HUCdskeWjTqmYg1ZFbvQvRayl6jm&si=liDg0dJqm9_G-ywh
After about 2 rounds the Q took a music request from Skidder – music.youtube.com/watch?v=R1kOdTm9FBk&si=Fd6Y1vOaG1FkpIVx – which took us down whole new playlist that included music.youtube.com/watch?v=wKoHR305w_c&si=vD-olCg-GIgbwe_Y – and that is where YHC realized ALL PAX are Swifties – “singing” and grunting along.
We completed nearly 3 rounds.
MARY:
American Hammers – 30 Seconds
LBC – 1 minute
American Hammers – 1 Minute
LBC – 1 minute
ANNOUNCEMENTS:
Downy’s wedding – Saturday
C2 Men’s ministry – Saturday
COT – 6TH MAN:
Buick and Grits shared.
PRAYER REQUESTS AND PRAISES:
We prayed for Buick’s mom and Jukebox and his family. We prayed for the Men that will be testing themselves this weekend at the 100 mile race.
