10 Pax showed up strong at #ManMakerMonday this morning. Read about it here:
Welcome/Disclaimer Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x20 (40)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Mosey a lap
Get KB’s and (IC):
- KB swings x20 (40)
- Around the world x20
- KB deadlift x20
- KB ‘Merican drag/switch x20
- T-Plank alternates w/KB option x20
- KB Christian McCalf Raises x23 (46)
On your 6
- Chest press x20 (40)
- Glute bridge plank x5 & thrusters x15 (35)
- Low flutter w/KB x20 (40)
- KB lbc w/KB x20 (40)
- KB Deadbug x20 (40)
- Windshield wiper x20 (40)
Burner series (follow parking lines and increase squat reps w/each line/do at least three arm reps walking between lines):
-Goblet Squats (increase by 1 rep at each line) and Curls between line (at least 3 reps)
-Goblet Squats (increase by 1 rep at each line) and Overhead press between lines (at least 3 reps)
19 lines=190 squats one way x2 (380)
3 arm reps=57 Curls and 57 Overhead press (114)
Then Partner up for the following:
-Partner 1 carries both KBs a lap and back down the parking lot while Partner 2 does lbc’s or WWII’s at least x50. Partner 2 sprints to Partner 1 to do KB transfers and Partner 1 then returns to base to do their turn at 50. Repeato for 3 rounds until all Pax completed 150 ab reps.
Recover, Recover
COT/Namarama/Announcements/Prayer/Coffeteria
Moleskin:
You gents brought it today! There wasn’t a lot of mumble chatter-letting YHC know that you hard chargers were there to conduct business today. In total, we got in 1,225 reps–not even counting our mosey lap and farmer’s carry. Thanks to Out Cold for EH’ing FNG, “Deep”, today who will be ready for a naming at his next post! Cobra Kai noted that in his prime, he could do ‘Mericans with two fingers (each hand). Dang bro… Hat Trick was a great partner today for YHC. Always good posting with him. YHC met Wolverine for the first time today. He got it done. Greyhound has been super consistent posting lately. He’s a solid guy and YHC has appreciated getting to know him better over the past few months. Roadkill crushed it today and was keeping YHC’s rep counting in check during the lines exercise. Callahan was on the leaderboard today as he was always the first to finish reps. Airstream is impressive and always steady. YHC has appreciated getting to know him better as well. Our bodies felt the pain today, but we’re all better for it. Squats anyone?
Announcements:
-F3 Dads event with 2.0’s at Night Ranger this Wednesday-look at pre-blast.
-Cobra Kai needs people to sign for open Q slots at MMM.
Prayer Requests/Praises:
-Unspokens among F3
Cobra Kai-wife has 4 weeks left until their baby is due. Also pray for his dad, Jasper, as his cancer has returned.
-Wolverine’s wife is also pregnant so continued prayers for them as well.
Always great to start the day with my F3 brothers.
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone,