Upper Extremities

AO: The Phoenix

When: 2024-08-28

QIC: 5-way

PAX (8): 5-way, Cha-Ching, Ditch Witch, Dunshire, Mantooth, Mr. Hand, Pinkman, The Body

Preamble:

YHC got the opportunity to Q late in the day yesterday so jotted a few things down and showed up.  I don't remember my F3 anniversary but thought it was close so I announced to the group my 1 year anniversary. Quickly corrected, another PAX, with a better memory, reminded me I started in October '23.  So stay tuned, Birthday Q still to come!

Warm-O-Rama:

circled up, performed various warm-up exercises, side straddle hop x20 high knees x15 butt kicks x15 Merkins hold on Q's command High/Medium/Low  

The Thang:

200 count at the pullup bar (location introduced to me by Whiz) Four exercises, each count for 1 point,
  • pull up bar
  • dips
  • Merkin
  • Burpee
At the soccer field we crabwalk 10 Cumming Count Army crawl 10 Cumming Count bear crawl 10 Cumming Count to midfield   Circled up and did 20 LBC's/20 flutter kick/ 20 V-Ups then used the same mode of transportation listed above acronym CAB back to the baseline jogged back to the flag and realize we had four minutes left, went to the playground, all PAX went through the monkey bars and then back to the flag, circled up in flutter kick until time        

COT:

Prayers for a PAX's Son that recently developed (or was recently identified) with a heart murmur Prayers for a PAX's friend who recently lost his wife, dark time for the friend Prayers for the failing health of a PAX's father      

Naked-Man Moleskin:

I hate to Q, but call me out when I'm being a freeloader, because I certainly want to give back to this group.  F3 has filled a void for me by way of fitness and I'm apart of a great community of men, love you guys!

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