Five pax posted on this absolutely glorious morning. The flag was planted. The core principals of F3 were read in full. A disclaimer was given and we went straight to work.
Warm ups. 15 count all IC
Side Straddle Hops
Windmills
Cotton Pickers
Baby Arm Circles
The Thang:
Mosey to Sunlake Blvd
15 Merkins per 15 street lights Northbound
Total 225 Merkins
Mosey to dead end at the cow pasture
2 sets of Bruce Lee’s consisting of the following:
20 Flutter Kicks(per leg)
20 Leg Raises
20 American Hammers(per side)
20 Dying Cockroaches(per leg)
20 LBC’s
20 Freddy Mercuries (per leg)
1 Set of Leg-o-rama
30 Squats with weights
30 lunges with weights
30 Monkey Humpers
Howling monkeys
Upper Body Work
30 Over Head Presses with weights
30 Curls with weights
20 Tricep Extensions with weights
Arm Extension Ring of Fire with weights
Rinse And Repeat
Indian run back to BB courts with stopping once for 20 plank jacks
At BB Courts we finished up with 10 Burpees
COT:
Prayers for Castro as he embarks on his military service, prayers for his safety and thanks for the service which he will provide to our country, prayers for the men that are travelling and finally for the men that are fartsacking we hope that they can get back out there and workout with us!
Moleskin:
Another sad day as we lose Castro. He will be missed. I remember his first workout and he spilled merlot. Now he is kicking all our butts on our workouts! God bless you Castro and please stay in touch! Great job by all the men today. The Merkins progressively got worse and the men pushed their way through the pain. Great job by Bartman today. Running is his weakness and he never gave up. He really pushed himself to the limit. He knew what I had planned and he still showed up and gutted it out. Great to have him back out there! Yes there was only a handful of us out there today. We have several members travelling. We missed you and I hope after you have read my blast you missed what we did!