THE SCENE: 43 and cool!
F3 WELCOME & DISCLAIMER 12 of Dog pounds finest made a great decision and decided to join yours truly instead of my canceled boat show in Tampa Bay due to Hurricane Ian.
WARM-O-RAMA:
Mosey to Thunderdome and circle up
20 x SSH
10x Imperial Squat Walkers
20 x Baby arm circles
5 x Cherry Pickers
Welcome to @Unibrau x 10 Burpees
THA-THANG:
Started off with a modified version of Prison Merkins
- Start at 1 and go to 10 after each rep GBS (Google Bun Shapers) all to the other side of the court. Do next set of prison merkins and then return back doing Gracho Walk. Halfway thru modified Gracho walk to High Knees and butt kickers.
- Mosey back across Northshore and head to Guard Rale for a set of 10 in cadence Derkins
- Mosey to Backbone and knock out 5 stick pull ups
- Mosey to the top of the road near picnic tables to the baby hill
- 7-1 Ladder with Squats and the bottom and Merkins at the top. Crawl Bear to the top.
- Mosey back to Backbone for 5 strict pull ups
- Mosey back to Guard rail
- 10 Derkins
- 10 Inclined Merkins
- 10 Dips
- Mosey back for Mary
- @iBeam lead a string of exercises while Q was getting his phone
CIRCLE OF TRUST/BOM:
Keep giving the gift of F3 to other men in our community. Emotional Headlock any HIM in waiting and lets get them in the Gloom!
Keep everyone in the path of Hurricane Ian in your prayers.