DATE: 11/14/2018

WHERE: The Clinic

THE PAX: Nomad, Matchstick, Uncorked, Mandles, Spaceballs, Trill, Drumstick, Hank Hill

Total # of PAX: 9

Number of FNGs: 0

QIC: Westside

INTRO:
Showed up early to do some quick recon. The field was completely waterlogged so YHC made some adjustments to the plan. Finished making adjustments as the cars were rolling in. 0530 time to mosey!

WARM-O-RAMA:

Moseyed to the stage and circled up. Warm up consisted of: 

15x SSH (counted the first 2 in my head, my bad)
10x Imperial Walkers 
10x Copperhead Squats

Had the PAX take a lap from the stage, down the sidewalk, up the stairs (bunny hop up each step) and then down the other side and return to the stage. Time to begin the routine.

THE THANG:

The Power 1/2 Hour (w/ Cardio)

The men of Stoneclad were already familiar with this routine, but we had no repeats today so I decided to expose a whole new group of PAX to this. 

For those familiar with the concept of a Power Hour (1 shot of beer every minute for 1 hour), I modified the concept for use for a beatdown (still no beer). YHC even had a power hour playlist complete with 1-minute clips of ALL our favorite 90’s songs. When the music starts the PAX would perform the announced exercise AMRAP until the song switches. This went on for 30 minutes! The list of exercises were: 

1. Air Presses
2. American Hammers
3. Squat
4. Merkin
5. LBC
6. Monkey Humper
7. J-Lo
8. Crunchy Frogs
9. Lunges
10. Carolina Dry Docks

Take a lap up the stairs (bunny hop each step)

11. Reverse LBC’s
12. SSH
13. Makhtar N’Diayes
14. Hip Thrusters
15. Burpees
16. Alternating Shoulder Taps
17. Al Gores
18. Seal Claps
19. 6-inch Hold
20. Mountain Climbers

Take a lap up the stairs (bunny hop each step)

21. Mike Tyson
22. Big Boy Situps
23. Bobby Hurleys
24. Copperhead Merkins
25. Box Cutters
26. Ankle Touch
27. Crab Cakes
28. Star Jumps
29. Dollys
30. Flutter Kicks

Finished with a lap up the stairs (bunny hop each step)

30 minutes of awesome tunes later (notable nods to The Backstreet Boys, NSYNC, Weezer, Blink-182, Spice Girls, Brittany Spears, Chumbawumba, and so, so many more) the routine wrapped up and gathered our gear and headed to the flag. For those that are interested, the video I used can be found here: 

https://www.youtube.com/watch?v=P45L4nGr3gY&t=765s

CIRCLE OF TRUST:

Name-o-rama, prayers and praises. Matchstick put out information regarding the Holiday Light of Hope 2nd F event on the Southside. We need volunteers to help us on Dec. 10th. Sign up!

Naked-Man Moleskin:

With the holidays quickly approaching I am reminded just how important family is. I appreciate the bonds that I have formed over my time at F3 and look forward to the new ones that will be formed in the future. I am humbled by each and every one of you and your support is what keeps me coming back. Happy holiday, love you men!