No burpees here

Conditions: 79, humid, slight breeze.

PAX:  Ambien, Brutus, Hermanos, Mini-van, Musk, Ninja Turtle (Respect) , Rite Aid, Spiccolli (Respect), Trampstamp, Bartman (QIC)

Not a trained professional, workout at your own risk, push yourself and the guy next to you.  Get the most out of the next 45 minutes.

Warm-up:  SSH x 30 IC

The Thang:

Mosey to the parking garage

1st floor -Air Presses x 30 IC (token arm workout)

-Sumo-Rockette Squats x 30 OYO

-LBC’s x 30 OYO

-AYG to 2nd floor OYO and circle back for 6

2nd floor-Monkey Humpers x 30 IC

-Crunchy Frogs x 30 IC

-Mosey to 3rd floor

3rd floor-Barishnikov Squats x 30 OYO

-V-up’s x 30 OYO

-AYG to top floor OYO and circle back for 6

4th floor-Air Squared x 30 IC

-American Hammers x 30 IC

-Mosey to bottom floor

1st floor -Bobby Hurley x 30 OYO

-BBSU’s x 30 OYO

-AYG to 2nd floor OYO and circle back for the 6

2nd floor-Speed skaters x 30 IC

-Flutters x 30 IC

-Mosey to 3rd floor

3rd floor-Jump Squats x 30 OYO

-LBC’s x 30 OYO

-AYG to top floor OYO and circle back for the 6

4th floor-Hill Billie’s x 30 IC
-Back scratchers x 30 IC

-Mosey to bottom floor

1st floor-Seal Jacks x 30 IC

Mosey to Jane for Flutters x 30 IC

Mosey around Belks to flag

 

3 MOM

Iron Man x 30 sec

American Hammers x 30 IC

Spider Man x 30 sec

DONE!

 

 

Announcements:

Q sheet is open, sign up and lead

Thanks for our visitors (Rite Aid and Ninja Turtle)

We all have things going on in our lives so reach out to your F3 brothers, your shieldlock, for help.

 

Prayers:

For healing and good health for Rick V.

Safe travels for visitors

Unspoken

 

Moleskin:

What did Brutus eat Monday night?

Spiccolli is fast, he just saves it up for the end of the workout.  No more complaining about running

Where was the Palmetto Hall crew?  Gate broken again?

 

Thanks and appreciation for the men of F3 allowing me to lead.  Always rewarding and humbling.

 

Bartman, out!

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