12 PAX: YHC, Gravity, BabyDaddy, AED, Spryo Gyra, Bosley, Brady, and Jewel
Warmorama: SSH ICx42, Moroccan Night Club ICx21, Cotton Pickers ICx21, Imperial Walker ICx21, and 21 Merkins OYO
Today is my last day of 42 years old, so 42 was the theme.
Mosey to the senior center for Balls to the Wall, while holding Balls to the wall each PAX will count out five shoulder taps from one end of the line to the other, and the last PAX in line will do , so we can have a total of 42.
Mosey back to AO to start the party. Everyone will collect their Kettlebell. The work will be 7 exercises split into two rounds of 21 reps. At the beginning of each new exercise/movement, the PAX will each complete 5 Burpees OYO. After the 21 reps are completed, the PAX will mosey around the parking lot. Once back at the starting point the Faster PAX will either hold Plank or an Al Gore until all the PAX have made it back. These are the 7 Exercise we completed in the time allotted. Kettlebell Swings, Weighted V-ups, Curls, Tricep Extension, WW2 Setups, Squat Thrusters, and American Hammers two count. Tombstone we got two sneaky miles in!!!
COT: Prayer for F3 Nation, First responders, and for those serving in the US military
Announcement: Ballast Buster Bootcamp starting next Tuesday Downtown, Leland Summer Session soft launch has begun Saturdays 6-7am Leland Harris Tetter
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.