Note that the PAX Name drop down did not have Pavarotti as an option.

Warmorama:

• Mosey down to parking lot near coupon location
• Side Straddle Hop – 10
• Imperial Walkers – 11
• Weed Pickers – 7
• Sungods OYO
• Micheal Phelps OYO

After Warmorama, PAX each grabbed a coupon and rifle carried to football field to begin the suck.

The Thang:

The MumbleChatter 224 To Exhaustion with Perfect Form!

BD focused on 8 Rounds of Upper Body, Lower Body, and Core Exercises.

Meaning of MC224 is basically for PAX to Mumble Chatter during workout by getting to know each other, push each other, and of course cut-up on each other.  Often times during BD’s PAX spend much time counting, so YHC thought having a timed exercise sequence focused on proper form to exhaustion, recover and repeat same exercise, would be a nice change of pace.

PAX would do each of these exercises for about 2 Minutes until exhaustion and there are 24 of them, hence the MC224 to Exhaustion.  The TABATA Timer was used to keep everything on time.

• Merkins
• Air Squats
• Flutterkicks
• Carolina drydocks
• Lunges
• Big Boy Sit-ups (w + w/o CPN)
• Bent Over Rows (w/CPN)
• Reverse Lunges
• Plank Jacks
• Burpees
• Lateral Lunges (w/CPN)
• Planks (in motion YHC’s call)
• ALPOS (w/CPN)
• Copperhead Squat (w + w/o CPN)
• Circle of CORE (w/CPN)
• Curls (w/CPN)
• Move-it & Mosey 300 Yards on football field
• Box Cutters
• Overhead Presses – (w/CPN)
• Calf Raises (w/CPN or on CPN)
• American Hammers

COT

YHC lifted up Stop Watch and his family in prayer as they learn what is going on with him medically.    Also prayed for our country, our F3 Brothers, and YHC’s Mother In Law who had neck and spine surgery on Monday.

Announcements included serving to assist with Lights Of Hope set-up at Veterans Park and at Hobgood Park these coming weekends.

Nake Mole Skin

The weather was perfect, mumble chatter lively, and the poor PAX who had to do this similar MC221 at TLD earlier this week were still sore.  YHC appreciated the hard work and made sure that everyone left this BD with some brand new muscles!