Date: 2024-05-11
AO: ao-eagles-nest
Q: Wax On , Dovetail
PAX: Dovetail, Slice, Wreck-it Ralph, Corn Stock (Garth), Strat, Budget, Squash (Donn Hines), Squish, Mr. Mom, , Power Bait FNGs: 1 Power Bait
COUNT: 11

WARMUP: YHC cam in a little hot this morning, so do some quick warmup stretches oyo. Followed by a nice 7-1 motivator to get Pax moving.

THE THANG:
45 seconds of work, 15 seconds of rest with the following exercises: 1 Side Straddle Hops
2 Merkins
3 Deep Squats
4 Big Boy Sit ups
5 High Knees
6 Overhead Coupon Presses
7 Lunges
8 Flutter Kicks
9 Calf Raises
10 Coupon Curls
11 Monkey Humpers
12 Ruh Rows
13 WW3 Sit Ups
14 Jump Squat
15 Apollo Onos
3 rounds were planned but YHC was feeling it and called an audible and we stopped at 2. Passed it off to Dovetail for a broga (bro-yoga) finisher. Those stretches hurt so good.

MARY:
Bridges, 1 leg bridges, American hammers

ANNOUNCEMENTS:
YHC is taking on the Comms Q roll and was gifted a shovel flag.

Reminded everyone of the mission of F3:
“The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.”

It’s summertime. All those guys that dropped out when it got gloomy, go get them.

Tags: ao-eagles-nest, Dovetail, Slice, Wreck-it Ralph, Corn Stock (Garth), Strat, Budget, Squash (Donn Hines), Squish, Mr. Mom, , Power Bait