A dedicated dozen R&R vets welcomed two Tryhard recruits to the brotherhood with the following beatdown:
The THANG:
WARMERAMA:
- Mosey onto the BBall court and circle up
- F3 Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1
- Mosey to the secondary court for BATMAN ROUNDS
- Each set: x20 squats, x40 Punches, x10 Ball Dippers (2-ct), x10 Merkins, x20 Shoulder Taps, x20 Mtn Climbers (2-ct), x10 WWII Punches, x10 Straight Leg Raises, x10 Am.Hammers (2-ct)
- After each round, run around the outside of the court
- x3 Rounds completed
COP #2
- Mosey to the closest baseball field
- SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
- Round 1: x6 Kimchi Twists
- Round 2: x12 WWII’s
- Round 3: x18 American Hammers (2-ct)
- Round 4: x18 Oblique LBC’s (alt sides)
- Round 5: x12 Heels to Heaven
- Round 6: x6 DR.W’s
COP #3
- Mosey to the gravel road hill
- FATBURNER LINDSEY (double the reps)
- SSH’s 60-50-40-30-20
- Mtn Climbers 20-30-40-50-60
- Run between hill top & bottom
- Conclude by circling up holding BOAT position to review our F3 Mission, Core Principles, and Credo
Mosey BTTF for COT:
- Stretch
- Intro FNG’s
- Counterama # 14
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: The cooler temps and brief light rain was refreshing. But YHC ensured the bouquet of PAX still had appropriate watering courtesy of dew and sweat. Welcome to PACEMAKER married to a gal in med school) who was recruited from YHC’s married couple’s Bible Study – credit to Floppy Disc for bringing him to church, and credit to Pacemaker for bringing Floppy Disc back to the gloom! Also welcome to THE BLOCK, the latest from the DTH Peds clinic pipeline, who grew up in the Bronx. Both FNG’s worked hard and will be back! TClaps to OC and Mudslide admirably picking up the SIX. Keep recruiting and keep posting fellas – BE the rolling stone! Yours, DTH
Announcements (SEE SLACK!)
- Friday 10/13 Happy Hour at Diamond Billiards
- Next Sunday 10/14, 4pm SOJ Family Gathering at Rockwood Park
- Sat 10/21 Brewery Tour
- Nov 11th (NEW date) Ruck for Food
Prayer Requests:
- Rugged Maniacs safety/fun
- OC’s son having Knee Surgery this week
- Pacemaker – hernia pain and pending surgery
