18 Men showed up – sorry missing Clark Kovacs above – not sure on F3Name
This was my 2 year anniversary of getting the coronary plumbing cleaned up with 4 stents. Planned a workout for about 6 or 7 – and 18 showed up – wow that is humbling! F3LKN rocks.
Warmup
Imperial Strom Troopers, Toy Soliders, Squats, Mountain Climbers, Mericans, stretchy/stretch
The Thang
Under the tree 1 round for 90 seconds of some defined and some self selected exercies – lots of options – didn't modify the plan but counted on PAX to push themselve some
Mosey end of parking lot – 20 Diamond Mericans
Mosey back – 2 rounds at 60 seconds of exercises
Mosey – 30 squats in cadence , mosey to stop sign and 15 Carolina Dry Docks in Cadence, mosey back to tree
3 rounds 60 seconds each of defined & self selected exercises
Mosey to end of lot – BLMF'ers (have to show to know at a Canuck workout) 12 count both sides – lots of whining, whenging, and assorted comments about pain in glutes, mosey to stop sign – Toxic wanted Monkeyhumpers – he got them, lunge walk back to tree
4 rounds at 60 seconds of roataing defined and self selected exercises
Mary
LBC's, Freddie Mercury's, Low Flutters, 2-legged glute bridge, 1 legged glute bridge each side, some mobility, J-lo's, figure-4 stretches to wrap up – may have ended 2 minutes shy – so those requesting refund can call 1-800-F3-Refunds to request Moses currency (had to be there for that discussion as Moses came in a bit hot – didn't even have time to put the top down)
Prayers lifted up for one of Clark's friends, one of our family's friends, and for Toxic's client's family.
Thanks all for posting and supporting me on a day that took me from awful to awesome 2 years ago!