Building Blocks


Great turn out today with 14 PAX.  Awesome to see some old faces back out to Mustang and some new faces too.  

FNG-1 was Brandon, now aptly named "CHiPs".  Keep up the good work, brother!

FNG-2 is Christian, also known as "Pilgrim's Progress" from the F3 Gastonia region.  Welcome.

FNG-3 is Ben who was invited to his first F3 workout by Pilgrim's Progress.  Welcome. 

FNG-4 is El Cap.  Not an FNG, but not listed on PAX that I could find.  Nice work today.

Pleasure to lead as always. 

WARMUP
SSH (IC) x 20
Toy Soldiers (IC) x 15
Cotton Pickers (IC) x 15
Small to large circles to front, back and overhead

10 Merkins

Mosey to the block pile to grab a block. Return to top of hill to gather the six.

One round of “five more” each:

-Curls

-Skull crushers

Block to back corner by bus lot

Partner up.  One partner cranks out reps while the other carries both blocks to top of driveway and back. Partners swap out until complete.

100 Merkins 

100 Squats

Block carry to the breezeway

One round of “five more” each:

-Overhead press

-Block rows

Return the blocks.

Mosey to the DU bars

-15 Regular grip rows

-15 Wide grip rows

-15 Underhand grip rows

MARY

LBC (IC) x 20

Low Flutter (IC) x 20

Pretzel crunch (IC) x 15 L and R

REFLECTION

As men of F3, we hold ourselves to a high standard and level of expectation in all that we do.  Don’t expect our co-workers, friends, family, etc… to high personal standards too.  Adjust your expectations of people as needed, but never compromise your personal measure.

Name-a-rama and prayer out