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




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






– 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!





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