Chest Mix Tape

Date: Friday, May 21st

AO: Firepit

QiC: Shoota

PAX (25 Total) - Delorean, Jorts, ClickBait, Beans, Waterboy, HackFace, Hoser, Trash Panda, Lump, Braddock, Import, Noble Virus, Stirrups, Winger, Whoopi, Red Tees, FNG Bubble Wrap, Shocker, Spandex, Numbers, Tako, Gorgeous, Chyna and Flava.

Pre-Party - As 5 am struck on the clock two different pre parties began. Lump, Hoser and Trash Panda hit the road with rucks and sandbags. Delorean, Jorts, Beans, ClickBait, Hack, Waterboy and myself hit the road for 3-4 miles of running. Beans set a PR for his 5k time this morning, congrats to him and well done for pushing himself!

Welcome this morning to Ryan Voorhies, our FNG that we named Bubble Wrap because he works for Amazon. Thanks to Stirrups for inviting him to join us. He moved here from Houston, Texas a couple of months ago and has a wife and 2 children, around ages 5 and 2 I believe. He and his family are attending Rolling Hills Community Church so I am sure many of us will be running into him soon at service.

WOR - Lots of men gathering around the circle, I knew this one was going to be tough. 25 in fact, that is awesome! We SSH until all of the late arrivers enter the circle. Then 20 BACs, 20 Back BACS and 20 overhead claps. Now we're warm so we do our monthly merkin test. AMRAP merkins in 2 minutes, clock starts and the men work. It was literally the quietest 2 minutes in the history of F3 Franklin.

Awarded with GMs and WMHs to stretch the legs for the long mosey around the block and to the other side of the school.

Thang 1: Merkin climbers - 1 merkin:4 Mountain Climbers. Keep that ratio all the way up to 7:28. Recover for 20 squats and back down. Finish up to 10:40

Thang 2: Get a partner for Lazy DORA. Turns out the name wasn't quite fitting according to many of the pax as the lazy part, wasn't very lazy. Each group completes 100 merkins, 200 big boy situps and 300 squats. While 1 partner did merkins, the other partner held low plank. While one partner did WW2s, the other partner did flutter kicks. While one partner did squats the other partner held Al Gores.

Thang 3: Running from one side of parking lot to the other. PAX completed exercises called out by Q. Those exercises added up to a partial burpee apocalypse from 10 to 5 (I think) and a hand release merkin apocalypse from 10 to 1. Seemed to be a good bit of complaining here. Not sure why, I had fun with that one. Kept the heart rate going with the run but got in quality strength training along the way.

Mary - Circle up for the Captain Thor. Got it finished as time ran out.

Prayer Requests - Wizard and his family, Pre-K having surgery today, GlowStick expecting his first child any moment now and as always our brother Spicoli.

Announcements - June service day moved to June 12th. Add it to your calendar and try to be there with family included. F3 Dads event this Sunday. Wives invited because Delorean's M is going to be doing a wives yoga session. So bring them out as well as your 2.0s!

- Shoota