Date: 3/27/19

 

QIC: BoneSpur

 

AO: Thursday Thunder

 

# of PAX: 9

 

PAX: Sparky, Cannoli, Frosty Pupil, Special K, Kramer, Wapner, Offering Plate, 10-Count, YHC

 

Warmorama:

 

None, just get down with The Thang!

 

 

The Thang:

 

TABATA style workout with 5 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)

Squat Jacks  (50 seconds, 10 seconds of round the world

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

After the first 3 rounds we broke up the series with a 50 meter walking lunge followed by 20 diamond merkins. 50 meter walking lunge back to the kettle bells and 20 doulblewide merkins.

We finished 2 more rounds of tabata and then got our cool down stretch with some BROGA.

COT/Moleskin:

Ainsley Angels shout out, reminder of the Azalea Festival support needed.

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