AO: ao-gateway
Q: Szczerbiak
PAX: Scooter, Buick, Maestro, OneHit, Joshua Simonton Gruuel, Myrtle, Szczerbiak, J Stroke, SEC, Freon, Skidder
FNGs: None
COUNT: 11
WARMUP:
Modified Albotrose Wings (BAC -F/R. Chinoocks – OYO) while going over the following:
– 5 Core Principles – Freon
– Mission Statement – JStroke (10 Burpees)
– Credo – Scooter
– (10 Burpees to celebrate Maestro’s arrival)
– Disclaimer – YHC

SSH – 50 IC (buy-in)

THE THANG:
YHC set up weights on Guitarras sidewalk: 5#, 10#, 25#, 30#, 35#, 45#, and the pax brought coupons of various sizes for the following:
– Curls
– Lat Pulls
– Overhead Press
– Tricept extensions
– Merkins (slick)
– Mosey to the top of the hill and back (about 300M)

Repeat for 8 Sets with the following reps:
8, 10, 12, 15, 20, 15, 10, 13.

MARY:
Freon – Metronomes – 25IC
J-Stroke – Box Cutters – 25IC
Skidder – ICB (Inverted Crab Boil) – 25IC
Maestro – Perfect Form Flutter Kicks – 25IC
YHC – Crab Boil – 10IC

ANNOUNCEMENTS:
– Cantrell 5K – Speed for Need is this weekend!
– All activities at Red Dawn & The Wilderness will be open for business on Saturday.

COT:
Maestro was our 6th Man today – Thanks for sharing.

PRAYER REQUESTS AND PRAISES:
Gruell’s wife is seeking clarity in her job search.
Brutus’s wife, for God’s peace.

LEADERSHIP TOPIC:
Gruell mentioned that most men he knows who enter Jiu-Jitsu will fade away and quit after achieving a blue belt (a challenging process that takes a couple of years to complete). It can happen in F3 as well after a man achieves a certain level of fitness. This led to a lot of great discussion, but you would need to be there to get it: In summary, this is why the HIM needs to set guardrails in his life – and it all starts with the f3nation.com/q/drp/.

COFFEETERIA:
Always at the Gateway!