Whosoever wields this hammer, if they be worthy…

• When:02/09/2021
• QIC: Barney
• Pax: BLUE (DOUBLE RESPECT), Shocker (RESPECT),  Poacher (RESPECT), Porky (RESPECT), Swabbie (RESPECT), Schmiddy (RESPECT), Snap-on, Cardinal, Jersey Cow, Megamind

The Thang

General warmup and mosey to the nature trail. Then work began.

• 400m run 
• 15 Sumo Squats
• 15 rows (@ side)
• 15 lunges (@ side)
• 15 AMERICAN HAMMERS (2 is 1)
• 400m run
• 15 Plank drags (2 is 1)
• 15 clean and press (@ side)
• 15 Swings
• 15 Floor press
• 400m run

Naked Man Moleskine

Fun little KB workout. Poacher and Cardinal had their Thor hammers. They are terribly well-balanced.But, if there’s too much weight, you lose power on the swing, so…

Announcements: 

• ENC’s anniversary/convergence is the 20th of Feb (Poacher, Cardinal and Shocker set to attend)
• Cornerstone Region Launch March 6th 
• F3 Marco Anniversary March 13th
• Clown Car to Chowanoke March 20th
• Camden is kicking off and we would like a few pax to attend their first workout. 
• F3 Bible study (Core 52) continues on Monday 02/15. Get your book if you haven’t we are covering week 2!!

Q’s O’ the Week

• Rock The Bells Tuesday 02/09: Barney
• Running/Walking Tall Wednesday 02/10: Blue and Poacher
• Ruckin’ Thursday 02/11: Schmiddy
• Herringbone Beatdown 02/13: Bob Vila