DATE: 2022-11-09
AO: Horizon-Ao
Q: Fish Fry
PAX: SPINAL TAP, Yardbird, Magoo, Kodiak, Purple Rain, Mr Haand, Fish Fry, 3 mile FNGs: Attache, Kombucha
COUNT: 10
WARMUP: SSH, Imperial Walkers, Michael Phelps, Willie Mays Hayes, Cat/Cow, Head Shoulders Knees and Toes THE THANG:
We did a declining pyramid of sets of the following exercises. The first round was all 8. Second round was 7. Third was 6 and so on until only one set.
5 Never surrenders
10 Merkins (Regular, Diamond, Chuck Norris and Ranger)
15 LBCs/Big Boy, or World War I’s
20 lunges (front, side, or back)
25 Mountain Climbers
30 squats
35 Shoulder Taps
40 superman pull ups
MARY: Synchronized Swimmer, Bennifers
ANNOUNCEMENTS: Veteran’s Day workout is at 7a on Friday. Q signups is now the main way to sing up. See instructions in the bookmark on the Horizon channel or the google sheet. The Grunt on Nov. 12 at 7a at the Lincoln Memorial. Holiday Bowling, see 2nd F channel. COT:
The glory of young men is their strength,
gray hair the splendor of the old.
Pro 20:29
It is good to be in the company of so many HIMs in the glory of their gray hair. And also an inspiration to see men approaching double respect who are still getting after it and still have some of the glory of strength remaining. Gives me something to shoot for.
F3 The Capital 