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
