Date: 2/4/19

 

QIC: BoneSpur

 

AO: HMM #OG_AO

 

# of PAX: 14 – Flounder, Hushmoney, Wapner, SOL, TinyDancer, Kramer, Special K, Mayhem, IceBox, Gerber, PonyExpress, Chuey, GumTree and YHC

Warmorama:

Side Straddle Hops x 15 IC
Cherry Pickers x 15 IC

Moroccan Night Club x 15 IC

 

The Thang:

 

TABATA style workout with 7 rounds of the following:

2 Handed Curl: (50 seconds on, 10 seconds of round the world)

Squat-to-Floor-to-Overhead Kettlebell Press: (50 seconds on, 10 seconds of round the world)

Overhead Triceps Extension: (50 seconds on, 10 seconds of round the world)

Chest Press/Knee ups: ​(50 seconds on, 10 seconds of round the world)

Lunge With Kettlebell: (50 seconds on, 10 seconds of round the world)

Upright Row: (50 seconds on, 10 seconds of round the world)

COT/Moleskin:

 

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