Was a great day in the gloom. We had some PAX return after a short hiatus and welcomed a new Brother to the F3 family. Welcome, Billy Bass.
YHC was honored as always to lead and glad for the turn out this morning. Thank you. Aye!!
FNG-1 is Connor, now known as Billy Bass. GA Dawg transplant to the area and loves to go fishing. Show to know.
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Cotton Pickers (IC)
15 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
10 x Merkins OYO
THE THANG
Zamparini to the front of the gym
All reps are OYO
10 x KB Merkin right or left hand on bell
10 x KB Squat
10 x KB Curls
10 x KB Shoulder press; right or left hand on the bell
10 x KB Quadfecta
— Maters (KB bear crawl) to cone then Zamperini back to the start
9 x KB Merkin right or left hand on bell
9 x KB Squat
9 x KB Curls
9 x KB Shoulder press; right or left hand on the bell
9 x KB Quadfecta
— Maters (KB bear crawl) to cone then Zamperini back to the start
8 x KB Merkin right or left hand on bell
8 x KB Squat
8 x KB Curls
8 x KB Shoulder press; right or left hand on the bell
8 x KB Quadfecta
— Maters (KB bear crawl) to cone then Zamperini back to the start
Repeat as necessary. Some PAX made it to the 6-rep block. While others made only to the 7-rep block.
10 x upright rows OYO
10 x front shoulder raises OYO
10 x lawnmower pulls R and L OYO
10 x lat pull overs OYO
10 x chest press R and L OYO
Return to the launch pad
MARY
LBC (IC) x 20 IC
Pretzel crunch (IC) x 15 Left and right IC