Six men came out to get after it this morning, sore hamstrings will be shared by all, you’re welcome.
Warmup:
1. SSH 20 IC
2. Windmill 10 IC
3. Monkey Humper 10 IC
4. Cotton Picker 10 IC
5. Copper Head Squats 10 IC
The Thang:
LBH Run + 10 Burpees, run to play ground
Round 1:
1. 10 Pull-ups
2. 15 Austrailian rows
3. 25 Merkins
4. 15 Dips
LBH + 8 Burpees, Run back to Playground
Round 2:
1. 8 Pullups
2. 12 Austrailian Rows
3. 20 Merkins
4. 12 Dips
LBH Run + 6 Burpees, Run to Parking Lot
Round 3:
1. 30 Squats
2. Lunge walks to the top of the Lot
3. Side lunge walks, facing road, half way up
4. Side lunge walks, facing playground second half
LBH Run, Run back to Parking Lot
Round 4:
1. 30 Squats
2. Lunge walks to the top of the Lot
3. Side lunges facing road, half way
4. Side lunges facing playground second half
Mary:
1. Freddy Mercury’s 25 IC
2. Low Dolly’s, 25 IC
3. LBC 20 OYO
4. Finish out with Merican Hammer’s
Moleskin:
A very healthy amount of “pissing and moaning” this morning, leads me to believe the workout was appropriately difficult. The lunges will certainly have everyone’s hammies screaming at them this week. The Q was one exercise short of a 45 minute workout, I’ll do better next time.
Reflection: “Make friends with people who want the best for you”, I read this in a book I have from Jordan Peterson and I feel that this is one of the most powerful and special thing that F3 does for us.
I know this verse has been used a fair amount in F3 backblast’s, it is true nonetheless, I thank you all for pushing me to be better.
Proverbs 27:17
“As iron sharpens iron, so one person sharpens another.”
Thank you for allowing me to lead,
Strudel