# of Pax: 3
PAX: Baby Daddy, Balthazar & Snickers (No 8-Penny)
Impromptu Q for the fart-sacking 8-Penny. We wont hold it against him…he is going to take my Monday Q next week.
Warm Up – No 8-Penny
SSH – IC – x15
Cotton Pickers – IC – x15
Moroccan Night Clubs – IC – x15
The Thang – No 8-Penny
I was the Q today because 8-Penny was a fact-sacker…I threw together this workout on the fly. Thanks to the HIM on-site today for the support.
We did a 20 second on – 10 second off circuit workout today: All without 8-Penny
Circuit 1 x3 rounds:
- Shoulder Press
Circuit 2 x3 rounds:
- Tricep Extensions
- Around the Worlds
We moved over to the shelter for a little change of pace….Again without 8-Penny
3 rounds of 30 second count – balls to the wall
3 rounds of 10 turkish get-ups
That concluded the serious lifting of the metal.
Mary – No 8 Penny
Flutter Kicks – IC x15
50 – Partner Big Boy Pass the Kettle-bell Sit-ups
3 rounds – High Plank kettle-bell row and pass to next PAX
CoT/Molskinz – Still No 8-Penny
Convergence this Saturday at Baywatch – F3 co-founder to be in attendance. Prayer request for Bluegrass’ Earthly Father – health issues. Prayers for our first responders and our military. Thankful that we were able to enjoy HIS creation today and better ourselves as men.
Thanks for allowing me to step up and lead in the absence of 8-Penny!!