THE SCENE: low 20’s but we warmed up quickly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the tennis court and back
THA-THANG:
Worked through the following stations using interval timer. Max reps at each station. 90 seconds per station with 30 second break to rotate. The weights were piled up in the middle of the circle so each man could grab what he needed to go as heavy as possible depending on the exercise he was doing.
- Turkish getups
- Curls
- Goblet Squats
- Clean & Press
- Calf Raise / Shoulder Shrug (alternate)
- Jump Rope
- Kettlebell Swings
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
Cavalier, Junk, Tweet-E, Tapout, Bartman
CIRCLE OF TRUST/BOM:
Romans 1:16 – For I am not ashamed of the gospel, for it is Gods power for salvation to everyone who believes, first to the Jew, and also for the Greek. We talked about the importance of living in this frame of mind.
MOLESKIN:
Today we broke the big guns in terms of heavy weight: 80+lb gas cans, 72lb kettlebells, 53lb kettlebells, 45lb kettlebells. Heavy weight is good for you!
ANNOUNCEMENTS: