LA AO Pop-up


QIC: Snickers

Pax: 26 in total YHC, Balthazar, Edger, Dept. Dawg, and Brady

Warmorama: SSH ICx25, Windmill IC x 20, and Cotton Pickers IC x15

The Thang:

What do you do when one of the F3leland new guys wants to workout on a random Tuesday. You ask others to join you. We rounded up 5 men who weren’t afraid of a little cold or showing up at the newest and best AO in ALL of Brunswick County. Can I get an amen?

The Thang consisted of a quarter mile run around the senior center and back to the flag and some “heavy metal”. Back at the flag each PAX completed 20 Kettlebell swings, 20 Merkins, 20 Halos, 20 tricep Extension, and 20 Sumo Squats. Run and repeat as many times as you can in the allotted time.

So Mary lead by Brady. 30 LBC’s In Cadence, 15 Hello Dolly’s In cadence, 15 Freddy Mercuries in cadence, Holding a plank while each PAX gave a 10 count, then 6” while each PAX gave a 10 count, and ending with 15 more Hello Dolly’s in cadence lead by Balthazar

COT: Prayers for a job for Dept. Dawg

Strong work Everyone. As always it was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.

Snickers OUT



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