Rolling Stones Gather No Moss

Date: 05/30/2019

AO: Thursday Thunder at F3Stingray

QIC: Wapner

# of Pax: 6

Pax: 10 Count, Sparky, EOM, Etch-a-Sketch, Chop Shop, Wapner

Warm-o-rama: Bolt 45s oyo, SSH x 20, Moroccan nightclub x 15 (IC)

The Thang: We partnered up for a good ol’ fashion station rotation with timed 1 minute exercise splits. We also had a ghost station. We switched stations after each partner completed 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 Lift / 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

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

COT: Prayers for: 10 Count and his family, Chop Shop on possible custody/adoption, military and first responders. T-Claps to Sparky and 10 Count on completing the 50/10 challenge.

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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