AO: Lions Den

When: 11/05/2020

PAX:

Number of Pax: 19

Pax Names: Backdraft, Dump Truck, Flatline, Fleetwood, Gekko, Hard Drive, Hartford, Hustler, Ice T, Mall Cop, Pop Up, Rug Burn, Short Circuit, Sparkles, Swap, Sweeney Todd, Tackleberry, The Situation,

Number of FNGS: 0

FNG Names:

QIC: The Situation


Warmorama:

  • Mosey down to parking lot near basketball courts
  • Side Straddle Hop – 10
  • Imperial Walkers – 10
  • Weed Pickers – 7
  • Sungods OYO
  • Micheal Phelps OYO

The Thang:

The MumbleChatter 221 To Exhaustion with Perfect Form!

BD focused on 7 Round of Upper Body, Lower Body, and Core

Meaning of MC221 is basically for PAX to Mumble Chatter during workout by getting to know each other, push each other, and of course cut-up on each other.  Often times during BD’s PAX spend much time counting, so YHC thought having a timed exercise sequence focused on proper form to exhaustion, recover and repeat same exercise, would be a nice change of pace.

PAX would do each of these exercises for about 2 Minutes until exhaustion and there are 21 of them, hence the MC221 to Exhaustion.

  • Merkins
  • Air Squats
  • Flutterkicks
  • Carolina drydocks
  • Lunges
  • Big Boy Sit-ups (w + w/o CPN)
  • Bent Over Rows (w/CPN)
  • Reverse Lunges
  • Plank Jacks
  • Burpees
  • Lateral Lunges (w/CPN)
  • Planks (in motion YHC’s call)
  • ALPOS (w/CPN)
  • Copperhead Squat (w + w/o CPN)
  • Circle of CORE (w/CPN)
  • Curls (w/CPN)
  • Move-it & Mosey Around Small Loop
  • Box Cutters
  • Overhead Presses – (w/CPN)
  • Rifle Hold Calf Raises (w/CPN)
  • American Hammers

COT

YHC lifted up @hustlers Boys in prayer as they learn and enter manhood in making good decisions.  Also prayed for our country, our F3 Brothers, and YHC’s Mother In Law who had neck and spine surgery on Monday.

Nake Mole Skin

The mumble chatter was awesome and this BD probably set the record for # of times I heard, “thats what she said”, thx @swap!

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F3 Cherokee