PAX: Skitch, Back Pew, FNG – Katrina
Rain, Rain and more Rain at 54 degrees…. Perfect!
Frog Squat silent count
Forward Fold x 10 IC
Monkey Humpers x 10 IC
Big Arm Circles Forward & Reverse x 10 IC
Slow Willie Mayes Hayes x 10 IC
Toe Merkins x 20 OYO
SSH x 30 IC
Slow Merkins x 10 IC, stay in Plank
Shoulder Taps x 20 OYO (10 each shoulder)
SSH x 25 IC
*Mosey to the bottom of the hill (Bottom Gate)
*Native Indigenous People Plank Run up to first Parking Lot using the sidewalk. Every 3 squares plank until all have ran by. Repeat until we get to brick crossing. Hold plank all together, 10 Merkins OYO, hold plank, 10 Carolina Dry Docks OYO, Forward Fold Silent count, Shoulder presses x 10 IC.
*Mosey to Second Parking Lot, mix in Bernies, Karaokes & High knees.
At The Parking Lot
Partner up for Cardio Dora - Fast Pace, quick changes.
100 Merkins - Mosey
200 Squats - Bernie
300 LBC's - Mosey
Back to sidewalk
*Native Indigenous People Plank Run up to pavilion from second parking lot.
This time every 5 squares, plank with 2 Merkins, jail break on every run. Final square plank together. 5 Merkins, 5 Carolina dry docks, Forward Fold, Shoulder presses x 15 IC, Cherry Pickers x 20 IC, Bouncing Moroccan Night Clubs x 10 IC, slow Big Arm circles forward & reverse x 10 IC.
- 20 dips, 20 Merkins (incline or decline) x 2 OYO (40 each exercise)
- Wall sit in Chair position x 10 IC
- Bus Driver X 15 IC
- Shoulder Press x 20 IC, recover
- Muhammad Ali’s x 15 IC
- Joe Frazier’s x 15 IC, recover
- Shoulder Press x 15 IC
- American Hammers x 15 IC, recover, TIME!
F3 is more than a workout. Connect with these men who keep showing up and reach out to the ones who you haven’t seen in a while. Prayers for Countdown who recently lost his Mother. Prayers for Marriages & Relationships. Prayers for The Counts Brother Bob. Continued Prayers for the Men of F3.
Skitch, Back Pew and myself were so impressed with Uncle Festers FNG who didn’t let the rain stop him from coming for the first time. We named him Katrina after the well known Hurricane. What a great first workout story!
The 300 Little Baby Crunches during the Dora made it a puddle party…….
Convergence at HILL CITY at 5:30am – Skitch & Ironbutt – Be THERE!