When: 05/03/2023


Number of Pax: 4

Pax Names: Flux Capacitor, MacDaddy, Sludge,

Number of FNGS: 0

FNG Names:

QIC: @MacDaddy

The BackBlast:

Ricky Bobby from F3 Columbus joined us this morning for a coupon beatdown


7 Motivators
Willie Mays Hays
Abe Vigodas
LBAC (forward, Senior citizens, Michael Phelps, reverse)
Box Cutters

(3 sets of each movement at each station, AMRAP 55 seconds with 20 seconds rest)

Thang 1, at pavilion 1
CFTG w/block
Tricep extensions w/block
Overhead press w/block
Rinse and repeat 2 more times
Rifle carry coupon to pavilion 2

Thang 2, at pavilion 2
Lunges  w/block
Step ups  w/block
Squats with blocks
Rinse and repeat 2 more times
Rifle carry to bottom of stairs

Thang 3, bottom of stairs
Sum Bitches  w/block
Bradley Coopers  w/block (Rifle carry to the top of the stairs)
Manmakers (Rifle Carry back down stairs)

Rinse and repeat 2 more times (ran out of time for the rinse and repeat but no one seemed to mind :blush:)
MARY: No Time
COT: We all have Goliaths in our lives…maybe it is financial, maybe it is health, maybe it is relational, maybe the Goliath is the huge hole left behind by loss.  David was able to defeat his Goliath because he knew he wasn’t alone.  He had God on his side.
When we face our Goliaths, and we will, in F3, we are never alone.  We rejoice with each other and we mourn with each other, but we never do it alone.

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