FNG-1 is the newly named, but unregistered, Export. Three posts in his first week with F3. Strong start, Bro!!
YHC arrived at the AO to a blanket of smoke. Shake weight couldn't decide if it was a bonfire or a house fire. Due to the lack of sirens, we went with bonfire.
As the smoke dissipated, the real smokefest began. Playing cards with too many jockers. Show to know.
Midway through the beatdown, we were treated to the launch of the Spacex rocket. An amazing sight to see.
An honor to lead as always. Aye!!
DISCLAIMER
WARMUP
20 x SSH (IC)
15 x Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
THE THANG
Zamparini to the front of the gym
A game of cards commenced as cards were drawn from the deck and the corresponding reps and exercises were executed. Reps for suit cards were the number on the card. Face cards are 10 reps. Jockers are 10 burpees. Reverse card rotate one bell to left or right.
Hearts- Merkins
Spades- Squat
Club- Curls
Diamonds- Skull Crushers
King- American KB swings
Queen- deadlift
Jack- Shoulder press L and R
Ace- Trifecta
MARY
LBC (IC) x 20 OYO
Low flutter (IC) x 15 OYO
Pretzel crunch (IC) x 15 Left and right OYO
REFLECTION
In the same way, husbands ought to love their wives as they love their own bodies. For a man who loves his wife actually shows love for himself. Ephesians 5:28