Lets be SwoleMates

Date: 2/18/19


QIC: BoneSpur




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




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!




– 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


Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s