YHC arrived around 525 finding plenty of PAX stirring, yet without Sacked’s F3 weight set that we’ve come to expect and find ourselves entitled to… Good lesson there for us all!

No worries, though, as we had enough between us to get the job started and launched into “Long Time’s 6 Lifting Tips to avoid Back Problems” with…

WARMORAMA

  • SSH
  • High Knee Thrust
  • Imperial Walker
  • Moroccan Night Club
  • Plank/Merkin/Upward Dog/Downward Dog

THE THANG

  1. ENGAGE THE CAGE
    • Plank x1min
    • Protractor Pull Over
    • Staggered Merkins
  2. HEAD-UP, CHEST-UP
    • Good Mornings
    • Lawnmower
    • Plank/Merkin/Upward Dog/Downward Dog
    • Bird Dog
  3. DON”T TWIST
    • 4-Way Goblet Squats
    • “twisting” lunge
    • “twisting” chair pose
  4. KEEP IT CLOSE
    • Upright Row VS Forward DB Raise
    • DB Row VS Bent DB Raise
  5. PUSH, DON”T PULL
    • Partner Pull-Up
    • Diamond Merkin
  6. LIFT FROM THE HIPS
    • Imperial Squat Walker
    • Kettle Bell Swings
    • Clean and Press
    • Plank/Merkin/UD/DD

6 MOM

  • Low Slow Flutter – Thanks Jitterbug
  • Freddie Mercuries
  • Cindy Crawford – Thanks Sacked
  • American Hammer

OBSERVATIONS:

  • Glad so many guys continuing to support this AO.  We’re attracting non-runners that in past may have washed out of F3 or never joined…. casting a wider net!  Thanks for your support.
  • Great to see Hitman back at it these last couple weeks after healing from surgery and Virus following knee surgery.  Strong leadership and examples in these men to stick with it and modify as needed – no excuses. Good stuff!
  • We all need more work on flexibility and core strength (and folks like me also on cardio and pullups and running and…) – Let’s keep getting better!

ANNOUNCEMENTS:

  • Friday’s Lunch 12-1240 read through the bible over lunch with J-Love at 1852 Pembroke (Search Ministries Office).
  • Thursday’s 3rd F after this workout (always) @ Green Joe’s on Battleground.
  • Monday morning prayer – each week – via phone.  See Hitman for more info!
  • Men’s Bible Study Fellowship (BSF) on Monday nights at Muir’s Chapel Methodist Church (645-845p).  Join Big Mitt, Long Time, Udders and other PAX for this 3rd F activity. 400+ guys (HUGE EH environment for F3) for this weekly fellowship with weekly reading and reflection assignments. This year we’re studying John (as in Gospel of John).  Study started this week, but there’s still time to join in the fun!  Starting next week, we’ll look to have brief F3 CSAUP dinner beforehand somewhere nearby before meeting at the church.  DM Long Time on Twitter if interested (@drmarkwatson).
  • Paint the town this Saturday after workout- if you’ve not heard about this yet, read any backblast in the past 3 weeks for more info!
  • Miles for Matthew coming up…. started for Girth’s son, a member of our PAX! 5k registration deadline another week or so.. Google it.

COT – Amphibious took us out.

Always a tremendous honor and privilege to lead.  Thank you.

LT

PAX: Paula Dean, Sacked, J-Love, Snookie, Drago, Big Mitt, Amphibious, Bodett, Boone’s Farm, Brown Noser, Jitterbug, Faceplant, Snowflake, Virus, Matlock, Strange Brew, Hitman, Long Time

QIC: Long Time