A Midweek Pick-Me-UP

Date: 04/18/2019

AO: Thursday Thunder at F3Stingray

QIC: Wapner

# of Pax: 3

Pax: Magnito, Burgerfeet, Wapner

Warm-o-rama: Bolt 45s x 15 (IC), Moroccan Nightclub x 50 (IC), and Happy Jacks x 20 (IC)

The Thang: Good ol’ fashion station rotation with timed 1 minute exercise splits. We switched stations after completing a minute of both exercises at each station.

Round 1

1) Battle Rope / 1-Arm KB Swings

2) Double KB Deadlifts / 1- Arm KB Swings

3) Atlas Stones Overhead Press / 1-Arm KB Swings

4) Atlas Stone Squats / 1-Arm KB Swings

Round 2

1) Battle Rope / American Hammer

2) Double Kettlebell Front Squat / American Hammer

3) Atlas Stone Shoulder Throw / American Hammer

4) Rolling (Atlas) Stones / American Hammer

Round 3

1) Battle Rope / 1-Arm KB Swings

2) Double KB Farmer Carries / 1-Arm KB Swings

3) Atlas Stone Carries / 1-Arm KB Swings

4) Atlas Stone Curls / 1-Arm KB Swings

Triangle of Mary – Each Pax took a turn calling out an exercise and calling the cadence. We performed random Mary until closing time.

COT: Big things happening in Burgaw thanks to the efforts of Burgerfeet and Bourland. Also, if you’re free on Saturday they could use some help in Burgaw. Stay tuned for further details! Safe travels for Magnito’s sons as they make their way home.

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.



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