Shoulder Day Baby!

AO: El Zorro

When: 01/24/2023


Number of Pax: 8

Pax Names:

Mr. Mom, Slingshot, Overdue, Mr. Plow, Ponch, Dirt Devil, Punky Brewster, Noodles

Number of FNGS: 0

FNG Names: N/A

QIC: Noodles


Today we all learned something new. No need for coupons with today’s routine. It was definitely a burner. The grunting from some of the PAX is the best compliment you can get a times. Hopefully it was a challenge for most. For others, it may have come more natural. Regardless of where you fall, hopefully it was a good start to your day.


Motivators x7, Tappy Taps x15, Batwings X15, Moroccan Nightclubs x15, Michael Phelps OYO

The Thang

2 TABATA rounds. Each round consisting of 5 cycles. The first round, each cycle was 2 mins of work: 1 min of rest. The second round each cycle was 1 minute of work, 30 seconds of rest. Each round consisted of the following exercises:

WORK – Mike Tyson Merkins – Feet against the wall in a plank position. Pushing your 6 back towards the wall and thrusting forward and down to a merkin.
REST – Squats
WORK – Pike Merkins – AKA Jack Knife Merkins, AKA Carolina Drydocks. In Pike plank position, bend elbows dropping head to hand level and back up to Pike Plank.
REST – Squats
WORK – Pike Plank to Alternate Toe Touches
REST – Squats
WORK – Shoulder Taps
Rest – Plank to Downward Dog – Push back to Downward Dog and back down to plank.

We finished our rounds and topped it off with an Indian Run around the AO. It was music to my ears when I heard a few PAX mumble, “Aww Shit!”.

We then introduced Wall Angels. Wall Angels – Standing position against the wall. Arms out at 90 degrees against the wall, shoulders and back to the wall. Slowly Raise your arms while keeping them to the wall as much as possible. HOLD when we start to feel our backs arching. Back down to 90 degrees. Rinse and repeat for time.

Circle of Trust

Prayers for Overdue’s friend who recently had a loss in their family. May God provide them with a sense of strength and comfort as they go through this difficult season. Prayers for Mr. Plow’s mother who will be undergoing a stint placement. Pray that God may bless and guide the hands performing this procedure. We also pray for a speedy recovery. Again, prayer’s for Mr. Plow as he prepares to be with family to celebrate the life of his father. Pray that God provide strength, comfort and that his father be remembered for the father, brother, son, uncle, friend that he was and for the impact that he may have had on others.

Naked Man Moleskin

Let us live up to our named relationships, roles, titles with intention. First and foremost, we are children of God. To our kids, we are “Daddy”. To our wives, we are husbands. At F3, we are [insert PAX name]. At work we are [insert role title]. Let us live these out with intention on a daily basis.

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