Q: Mermaid (Bradley Roberts)
PAX: Mermaid (Bradley Roberts), 8 seconds (Paul Richardson), Base Salary, Nadia (Aaron Jacques), Voodoo (Eric A), Caveman, Stitch (Brad Ware), KickFlip (David Greer), Eliza (Kevin Parrott), Honeydew (Jason Childers), Daniel Callis – Anchorman, Skidmark (Brad Coulter), Dumpster Dive (Brad Burnette), Glamper, Brick (Chris Tittle), Fabio (Joe Hamilton), Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
Collect as many cards as you can and build your best poker hand. Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast. With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts. I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.
Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.