DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Monkey Humpers (IC)
10 x Cotton Pickers (IC)
10 x Storm Troopers
Arm Circles forward and backwards
THE THANG
Mosey to the blocks
10 x Block pushups OYO
10 x Block curls OYO
10 x Block chest press OYO
10 x Block Skull Crushers OYO
Mosey to the down under bars
10 x wide grip overhand lat pulls OYO
10 x shoulder width grip overhand lat pulls OYO
10 x wide grip underhand lat pulls OYO
10 x shoulder width grip overhand lat pulls OYO
Mosey back to the blocks
Repeato for max rounds (4 completed)
Mosey back to the launch pad
MARY
LBC x 20 (3 IC and 17 OYO- Q trying to breath)
Low flutter (OYO) x 20
Pretzel crunch (OYO) x 20 Left and right
Round Robin Protractors
REFLECTION
I did not have a reflection but did admit to how much an impact F3 workouts and the community of outstanding men have had an on my life. Also, how missing workouts last week and therefore the support of the group let me revert to bad habits over the holiday weekend. No doubt iron sharpens iron. Back on track.
Pleasure to lead and be led. Thank you.
Name-a-rama and prayer out