• 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