No animals were harmed…

No animals were harmed…

QIC: Sour Mash

Date: 2/22/2018

PAX: Happy Trees (from F3LexSC), Schneider, Tuco, Shake n Bake, Sour Mash

QIC: Sour Mash

The PAX: Happy Trees (from F3LexSC), Schneider, Tuco, Shake n Bake, Sour Mash

YHC stepped up to substi-Q for Drano, who was out of town taking care of some family needs.  In Drano’s honor (since he hearts to re-tweet Gymnastics Bodies tweets), a pre-blast tweet was sent out stating that if someone brought a horse, we could pummel or pommel it.  There was no horse, so no animals were harmed during the beatdown.

YHC did not have a plan, only a vague idea of what he was going to do.  Apparently, this morning mirrored last week’s beatdown given by Spam.  YHC will admit he did read the backblast from last week and perhaps, subconsciously and unintentionally, regurgitated the following:

Warm-A-Rama:

• Mosey to corner of Stadium Dr and Bingham Ave, perform 10 squats IC
• Mosey halfway down Bingham Ave, perform 10 Merkins OYO
• Mosey to corner of Bingham Ave and James St, perform 10 Whirly’s with the clap IC
• Mosey halfway down James St, perform 10 sumo squats IC
• Mosey to corner of James St and Hwy 158/Clemmons Rd, perform 10 Carolina Dry Docks OYO
• Mosey halfway down Hwy 158/Clemmons Rd, perform 10 Windmills IC
• Mosey to corner of Hwy 158/Clemmons Rd and Stadium Dr, perform 10 Copperhead squats
• Mosey back to start and plank or lassie back for the 6

The THANG:

Slow mosey to back of shelter/concession stand, grab a block and mosey to nearest end zone for:

Ladder Style Workout:

• Start with 1 overhead block press
• Run approximately 20 yards and perform 9 squats
• Run back to start and perform 2 overhead block presses
• Repeat-O working your way up to 10 overhead block presses and down to 1 squat

Slow mosey under the shelter for:

Block Work:

• Curls for the Girls x 10 IC
• On your back, grab your block for chest presses x 25 IC
• Tricep extensions x 10 IC
• Bent over rows x 10 IC

Put your blocks up and mosey back to the parking lot.  Since Happy Trees commented on the nice new benches installed over last summer (Tclaps to Carla!) by the sidewalk we stopped for:

• Dips x 10 OYO
• Irkins x 10 OYO
• PAX choice – 10 each right and left leg step-ups OYO or 20 squats OYO
• Repeat-O with PAX choice of Irkins or Derkins for round 2

MARY:

• By Committee

COT:

Prayer Requests:

• Shake n Bake has a co-worker that lost her mother, prayers requested

Announcements:

• #BBBC tomorrow, launch from Ortho-Carolina at the corner of Lewisville-Clemmons Rd and Peace Haven Rd

Schneider led the PAX in prayer, thanking the Lord for the opportunity to exercise our bodies this morning, prayers for Shake n Bake’s co-worker and prayers for those affected by shootings in Florida.

NMM:

• Great meeting fellow F3 brother, Happy Trees, visiting from @F3LexSC! Strong work this AM and good luck on your 50k this weekend.  Safe travels home!
• Tclaps to Schneider for stepping up and taking over for Mary and COT in my absence. YHC stayed as long as he could.  Always enjoy working out with my actual brother!  Where is Wort?
• Awesome to see Shake n Bake coming out of winter hibernation! He was becoming a #WeFoCo regular before the arctic blast hit NC!
• Tuco found his way, again, to #TheDistillery, even though he considers having “The” in the name as showboating! YHC appreciates you, and others, that are willing to travel west to support this new-ish AO!

Always an honor to lead!