Lets be SwoleMates

Date: 2/18/19

 

QIC: BoneSpur

 

AO: LMM

 

# of PAX: (11) AED, Kramer, Bosley, SpiraJira, All Season, Skywalker, SOL, Brady, Laloosh, PinStripes and YHC

 

Warmorama:

 

Side Straddle Hops x 15 IC
Jump Lunge x IC 10 2 count

LBAC x 20 IC

 

The Thang:

 

PAX Paired up for circuit of various exercises… the sandbag carry/burpee station set the pace for rotation to next station.

  • Tricep extension/Squats
  • Bicep curl/merkins
  • Shoulder press/flutter kicks
  • Kettlebell swings/v-ups
  • Lateral raises/lbc
  • Chest press/jump lunges
  • Bent over rows/mountain climbers
  • Hammer curls, plank jacks

 

2 rounds!

 

 

COT/Moleskin:

– Prayers for Snickers recovery.

 

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

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