YHC busted out the Barbell for some early morning El Phoenix Fun




Dates: 2019-10-10

Where: phoenix

QIC: Pitchfork

Number of Pax: 5

Pax Names: Woody, Law Dog, Geppetto, Aquaman, Pitchfork

Warm-O-Rama: Mosey, SSH, Weedpickers, Sun Gods, Michael Phelps

The Thang: YHC brought out a barbell for some hill climbs.

First Routine is the "Bad Weights Rising"
1 PAX loads up the barbell on their back with weights + Snow chains for a total weight of around 135lbs. They walk up the hill around the side of the church and back down. While they are doing this, the other PAX are performing the following:

-Merkins
-Squats
-Flutter Kicks
-Burpees

Rotate through all PAX then remove the chains (Weight is now at 95) and repeat the hill climb for all PAX.

Second routing is the "Progressive Zig Zag." I was informed that my pattern was not actually a Zig Zag but I'm sticking to my guns.
Pax line up in the parking lot to perform a set of 3 exercises over 5 rows.

First exercise is 5 monkey humpers, then a sprint to the next station, 5 american hammers (Kodiak count), bear crawl to the third station, 5 derkins. PAX then move on to the next station and perform 10 of each exercise at the stations, then 15, then 20, then 25. Repeat again starting at 5 for good measure.

Wrap up with some quick Mary.

COT: Prayers for our Cape Fear F3 brothers who lost one of their own to suicide. Prayers for Geppetto's boss' Daughter who is on the mend with a broken collar bone after being hit by a car while riding a bike. Prayers for YHC and his M as we have had to put two of our dogs down in the past two weeks.

Naked Man Moleskin: Shoutout to all the PAX who showed up to work this morning. Woody is a bear crawl machine, Aquaman man-handled the weights, Geppetto did extra credit with the weights, and Law Dog ran from his house to the AO this morning. YHC is so grateful to be a part of F3, there is no better way to become a better man than to surround yourselves with men heading in the same direction. SYITG

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