A beautiful morning for a workout. We had 9 PAX posting. So close to a double digit midget. A quick disclaimer was read and we went to work.
Warm Ups 10 counts all IC
10 SSH
10 Imperial Walkers
10 Windmills
10 Cotton Pickers
10 Baby Arm Circles
The Thang
We are working out to some 90’s Rock Music
2 Sets of Bruce Lee’s consisting of:
20 Flutter Kicks
20 Leg Raises
20 American Hammers
20 Dying Cockroaches
20 Freddy Mercuries
20 LBC’s
10 SSH IC
10 Burpees
Rinse and repeat for a total of 4 sets
2 more sets of Bruce Lee’s
A set of Tammy Wynette. Partner up and one Pax does 10 Merkins while the other does 10 Squats with weights. Then switch. Totals were 100 Squats and 100 Merkins per man.
1 Set of Bruce Lee’s
20 Over Head Presses w/ Weights
20 Curls W/Weights
20 Lunges W/Weights (10 per leg)
20 Tricep Extensions W/Weights
Arm Extension with weights 10 counts per man
Rinse and Repeat
2 Sets of Bruce Lee’s
COT:
Prayers for Heisenberg as he gets ready to move to NC,prayers to he victims of the school shooting ,prayers to Hakas SIL and Down Unda’s sister,Prayers for No-Ski’s injury, prayers to the men that made it out today for the commitment to themselves and the group
Moleskin
Well the alarm went off at the pool. It had nothing to do with us. However the Pasco County Sheriffs office did show up. We could have been on live tv and that would have been some advertisement for F3!!!! Great to have Madoff for a visit. He had been battling the Flu for a week. Great to see Red Reaper back out there! Castro (hate) just flying through those Bruce Lee’s. Haka showing us the way with his hard work. Grouper is tough as nails. Dillio getting there last second as always. DBA pushing himself to his limits. Respect to Heisenberg for getting out there and showing us age is nothing more than a number!