Note: PAX in attendance but not on Slack: @Rubber Duckie, @Chicken Fight, @Ring Pop, @Lafleur 

Started with a brief mosey, then circled up by the flag for Warmarama.

Went over 5 core principles of F3.

Warmarama:

(10) SSH

(10) Weed Pickers

(10) Copperhead Squats

(7) Weed Pickers

(OYO) Sun Gods/M. Phelps

The Thang:

We had a 5-station AMRAP (“As Many Reps As Possible”), each station had 2 exercises listed on a placard, with different exercises at each station, burnout on the first exercise, and continuing with the second exercise back and forth until the time was up.  The time for each station was based on a song’s duration…averaging 4 minutes per song.

Playlist:

Fuel by Metallica

Crazy Train by Ozzy Ozbourne

Dream On by Aerosmith

Hard To Handle by The Black Crowes

Black Betty by Ram Jam

Welcome to the Jungle by Guns N’ Roses

Are You Gonna Go My Way by Lenny Kravitz

Even Flow by Pearl Jam

Born In the U.S.A by Bruce Springsteen

Exercises: 

Station 1: Curls and Skull Crushers (w/ coupons)

Station 2: Merkins and Freddie Mercuys

Station 3: Bent Over Rows and Chest Presses (w/ coupons)

Station 4: Flutter Kicks and Jane Fondas

Station 5: Run a long lap and partner coupon carry jog (coupon optional)

COT: 

Name-a-rama: I guess you had to be there – YHC was having extreme difficulty engaging the camera on phone to record the Nama-a-rama; and to keep it PG, @Tinderloin was kind enough to lend his finger.  We eventually got through it and mostly unscathed.

6th Man:

@Ring pop didn’t have much to say – something about Santa punching some guy; and that it’s his birthday tomorrow…Happy Birthday, buddy!!

Announcements: 

@Fleetwood mentioned that The Puddle is meeting tomorrow morning, IYKYK, if not just ask.

Prayer Requests:

@Couch Fire’s dad had a stroke on Monday, he’s recovering, but could use some prayers.

Safe travels for @Chops and family visiting @Jarhead at Paris Island for a Marines ceremony, and for @Jarhead’s Marine journey ahead.

@Ice T was asked to lead us in prayer, Ball of Men.

Lastly:

The Lions Den is famous for its boisterous personalities and ball-busting mumble-chatter – I thoroughly enjoyed hearing the complaints and laughter between the different stations!  This is where my F3 journey started, thanks to @Mall Cop, and I’m ashamed to say that this was my first Lions Den Q.  I’ll do better moving forward – thank you all for your encouragement and fellowship…I recently read in Slack, “if you’re just attending F3 beatdowns for the workout, you’re missing the point”.

– Charmin, out!