9 met for the first real cold morning and got their hands on some bricks
SSH x 20
Frankenstein x 10
IST x 10
Break dance x 10
Shoulder press x5 x10 x15
Kris Cross x 5 x10 x15
Squats x5 x10 x15
Partner up
Run around the bus parking lot – partner 1 goes one way partner 2 goes opposite; meet up and do 2 Burpees – up to 6
Plank man makers x 10
100 Hundreds
Muhamad Ali with bricks overhead x 15
WWII on curb x 10
Staggered Merkins x 5 – each arm
Double suicides
10 pterodactyl
5 over head presses
Run to first goal with bricks
1 burpee
Run to 1st goal without brick
Do the same for all four goals.
People’s chair – 10 brick air presses
Standing one arm raises x 10
Body Holds – 10 counts, repeat
Low flutter x 15
Mary
Boxer sit-ups x 10 each arm
Shoulder touch merkins x 15
Moleskin
-Toxic made his way out to Fallout today, he said we do stupid stuff over here….so he joined us
-It was the first real cold morning, heard multiple chatter about frozen hands and cold bricks but they did not leave our hands.
-Frogger provided his normal mumble chatter, introduced him to some new exercises today, he liked the body holds or ho with es.
-Thanks Mona for the opportunity to Q, it is always an honor to lead. Always a great start to the day with the group, you walk away feeling good, positive, and a great accomplishment. So many great things can be said about F3.