Fitness. Fellowship. Faith.
8 rounds 10 reps dropping last exercise
Merkins
Big boys
Mtn climbers
Shoulder taps
Jump squats
Burpees
Flutter kicks
Mucho leggos
Mosey back to AO
MARY:
Hello Dolly
Rainbows via @passport
Boat Canoe via @fixer upper
ANNOUNCEMENTS: Brolympics Nov 4
COT: Matthew 5:13-16
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
MARY: boat/canoe
ANNOUNCEMENTS: F3 in the nude. Paxminer
COT:
WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches
THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows
Toe Tap Bear Crawl across the Bridge over Cumberland
River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones
MARY:
none
ANNOUNCEMENTS:
none
COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.