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.