[the_rock] He’s back!

AO: the_rock
Q: SOGGY
PAX: Chicken Little, Fuse Box, Endo, Penalty Box, Dunkin, U-Haul, Goodfella, Peaches, Mayhem, Rockwell, squirts, None
FNGs: 1 None
COUNT: 12
What had happened was:

Cold Temps didn’t stop the pax from getting out to the rock. First Q in over a year so I went back to the tried and true EMOM and AMRAP. Pax seemed to hate it – GOOD.

3 rounds. Every minute on the minute. Two 20 minute Rounds with a 5 minute AMRAP in between.

1. Mt Climbers – 20, 25, 30
2. Side straddle hops – 20, 25, 30
3. Calf raises – 20, 25, 30
4. High Knees – 20, 25, 30
5. Burpees – 3, 5, 5

Finish before the minute is up – skaters until next minute

Rd 2 – 5 mins of Abs AMRAP

1. LBC – 25
2. Flutter kicks – 20 2 is 1
3. American Hammer – 10 1 is 1

Rd 3 emom

1. Curls 10, 15, 20
2. Shoulder Press 10, 15, 20
3. Skull Crushers 10, 15, 20
4. Chest Press 10, 15, 20
5. Squat with coupon 10, 15, 20

Praise – Fuse’s father is recovering and a surprise movie trip is coming up.

Convergence – Monday at Asylum

Mayhem had another announcement and I am completely blanking. Sorry brother.

I concluded by opening up about my time away from F3 and sharing how much this fellowship truly means to me. To close, I shared one of my favorite prayers, the Prayer of St. Francis.