Day 1 of 3 for the Sweet C 5 year world tour


Warm up

  • Dymanic mosey to pull bars/shed
  • SSH X 20
  • Windmill X 10
  • Cotton pickers X 10
  • Arm Circles frontwards and backwards

 

Grab some blocks from behind the shed (running group is the timer for exercises)

1.Run loop around parking lot

2.block Chest press

3.block swing

4.block shoulder press

5.block curls

6.Merkins

7.Block skull crushers

8.Block squat

9.Block curls

10.Side Step Squats

11.CDD

12.Burpees

 

2nd time thru

13.block Chest press

14.block swing

15.block shoulder press

16.block curls

17.Block skull crushers

 

Mary

  • Xs and Os
  • Box Cutters X 10
  • Ws X10
  • Low Flutter X15
  • Low Dolly X15

 

Moleskin:

As I reflect on the 5 years of F3 and everything it has brought into my life; good friends, better health, a since of purpose, community, and lots of shoes and gear; I really appreciate the fact that I had some people pushing me to do this.  I would like to thank Mini-Me and Jorel for pushing me to get out and workout at 5:30am in the gloom, even though I hurt myself on the very 1st SSH.  It is amazing what the body will do once you give it a kick start.  Just as I did, there is someone that needs this in their life, we are all going thru different things and maybe a 5:30am workout with a bunch of great guys will help them with whatever it may be.

 

Thanks to the 17 that came out today, not too much running as I don’t prefer to run if I don’t have to.  Great work by all and great to see so many new faces out there in the morning.