The Worst Worst Workout of the day

Battleship

Date: 12/19/2019

PAX: Snickers, 8-Penny, Niles, Mr. Kotter

QIC: Steak Knives

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

Warm-o-Rama 

SSH IC x 30 (15 Make it small)

20 Windmills

20 Imperial Walkers

20 Copperhead Squats

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IRABS (Indian Run and Bag-o-Sand: courtesy of Crockett) to top of parking deck.

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THANG 1

4 Corner Escalator 

5 – Worst Worst Merkin Ever

10 – Bonnie Blairs 

15 – Worst Burpee Ever

20 – Gas Pumps

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IRABS back to AO

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THANG 2

Sandbag Circle

*Circle up PAX

*First Pax does 10 sandbag curls while other PAX do flutter kicks.  Switch PAX until everyone has finished.

*First PAX does 10 sandbag overhead presses while other PAX do Canoe/Kayak. Switch PAX until everyone has finished.

*First PAX does 10 bentover rows while other PAX hold plank.  Switch PAX until everyone has finished.

————————-

Mary: PAX Choice

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COT:

Prayers for Snickers’ grandmother who is in hospice and for his mom who is seeking the strength to comfort and lead their family.

Prayers for the Noonan family who lost their house to a fire earlier this week. 

Special thanks to the PAC that pushed me this morning to be stronger both mentally and physically!  

SMACK TALK!

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