LMM: We Pick things up and Put them down!

Date: 10/16/18

 

QIC: BoneSpur

 

AO: Leland LMM

 

# of PAX: 6

 

PAX: Brady, Balthazar, BabyMomma, Snickers, Sooner

 

Warmorama:

 

Side Straddle Hops x 30 IC

Baby Arm Circles x 30 IC

Merkins slow count x 10 IC

 

 

The Thang:

 

Kettlebell Pentathalon:  Five exercise, 6 rounds each: 50 seconds followed by 10 second rest: 20 second rest between exercises

 

Squat to shoulder press

Bent over Rows

Lunge to Tricep Extension

Arm Curls

Weighted Mixed Squats – chair, reverse lunge, wide

 

Suicide Burpees 3 marks for 21 total burpees

 

Broga

 

 

COT/Moleskin:

– Blessings to all those who experienced a loss due to the hurricanes. Thanks for the #HIM who have responded with their service to the community.

-October 20th Cul De Sac Party – Send your HC and # of attendees on the new

 

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

 

Much appreciation for the Iron HIM who sharpen me!

 

BoneSpur

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