7 men showed up for a rousing workout this AM that resembled a love child of Arnold Schwarzenegger and Jane Fonda.
BOF doesn't have a F3 profile but was present and getting work done.
Warmorama:
SSH IC 25
Cherry picker IC 15
Windmill IC 15
10 Merkins IC
The Thang:
Weights and stuff – 10-15 of each exercise each side – 3 rounds of each set
Plank set
- Cross body pull and lift
- Plank to down dog, weight to opposite foot
- 1 weight on this one starting outside left hand. Move with left hand to outside of right hand. Right hand moves it to outside of left
- Lunge walk w weights held above head
- Lateral defense basketball walk with weights in front close to chest
- Dancer walk
- Squat shoulder press
- Bent over reverse flies
- Center chest weights together press
- Curls
- Hammer curl
- Overhead tri extension
- Bridge press
- Bridge flies
- Bridge overhead pull/press
Mary with weights:
- American hammer
- WWII
- Crunchy frog
- 777 burnout
Moleskin:
Great work this morning gents. Thanks for the honor of guest Q. Prayers for a quick recovery for Master Q El Tiger AKA Man of the year.
Birthday wishes to El Tigre and Mojito
Confusion on start time this AM. Guest Q didn't get the holiday bulletin about delayed start.
Thanks for Natty the music. DJ Variety Pack in the house.
Prayers for Natty's father who is in the hospital.
Schwinn with the late arrival. Claims start time confusion but rumors of a bar crawl yesterday seem more likely.