Q: Hair Band , Salpal
PAX: Grape, Salpal, Puzzlah
FNGs: None
COUNT: 4
CONDITIONS: shrinkage with a side of fog and legs
WARMUP:
2 laps mosey around parking lot
SSHs
Hillbillies
Imperial walkers
THE THANG:
Hairband:
Sprints: 50%x2, 75%x2, 100%x1
Lunge walk around parking lot
5min of Hairy (Hair Band Mary, dubbed Hairy by @grape)
30 iron mikes
Bernie
30 squat jumps
Bernie
Salpal:
Mosey to Pizza Hut
3 rounds of Isometrics, holding 1min, If you break form everyone does a burpee
– squat
– plank
– balls to the wall
Arms Finisher:
– as many derkins as you can do in a minute, then half of that number for 3 more rounds. Hold squat when done
Normal Mary to finish
ANNOUNCEMENTS:
– @salpal is Atlantis’ new AOQ!!
– the new shovel flag was unveiled, see picture
– brewruck February 17th, check channel for deets
– brewsday/juiceday, @natural ice for the deets
– leanpax finishes up on saturday february 10th, stay strong fellas
PRAYER REQUESTS:
Each man shared as Atlantis is a 3F AO and we take that more seriously than anything
– @puzzlah wife going into surgery next week, prayers for success, high quality and easy recovery
– @salpal wife finishing PhD, preparing for new baby in August, and work conversations
– @grape inviting a coworker to read through John with him
– YHC, traveling this weekend, for continued wisdom and resistance to temptation and glory to God in my relationship with Liz
It has been a great honor having Atlantis be my first leadership position in F3. I’m excited to see what’s in store next and I’m comforted knowing I’ve left this premier AO in good hands.
Rock on,
Hair Band