Warm-O-Rama
Slow mosey around the parking lot
SSH x 15ic
IST x 15ic
Long Snapper x 10ic
Windmill x 10ic
Merkins x 10ic
The THANG
Curls x 10ic
Shoulder press x 10ic
Skull crusher x 10ic
Sumo Squat x 10ic
Upright Row x 10ic
Kettle bell swing x 10 OYO
Merkins x 10ic
Slow mosey around the parking lot track
REPEATO (we may have done another repeato)
Walk to playground doing Around the World and Zamparini along the way
Dips x 10ic
Incline Merkins x 10ic
Pull ups x 10 OYO
REPEATO
Walk back to the parking lot doing Around the World and Zamparini along the way
Curls x 10ic
Shoulder Press x 10ic
Skull Crusher x 10ic
Mary
Dying Cockroach x 15ic (compliments of Holiday)
Break dance x 10ic (compliments of Omega)
Low Flutter x 20ic (compliments of Over budget)
Pretzel Crunch x 15ic (compliments of Hat trick)
5 Burpees OYO (compliments of Guess who???)
Rosalita x 15ic (compliments of Deep Dish)
The Crunchy Frog x 10ic (compliments of Stromboli)
Merkins x 10ic
Moleskin
Over Budget and his 45lb. kettlebell needs to be mentioned and admired. It's very impressive and he deserves props for always being in beast mode (Uncle Rico like)!
The gracefulness in Omega doing his breakdance exercise was admired by Shakin. Both Shakin and I modified to just the break…..no dance!
Two things you do not ever want to do at a F3 LKN workout: 1) Look Cobra Kai in the eye when he is asking for Q's 2) Ask Shakin for a Mary exercise
Great to see Hat Trick getting after it just being back from vacation. He has 1 week to get ready for the horseshoe!
Holiday and Deep Dish came riding in style this morning (Bdale clown car)!!
I think I covered everything but may have missed an exercise……or two!
We got our 100 (actually 120) merkins in this morning
Einstein texted me early this morning asking for some help with taking his Q as he was not feeling well. It was my pleasure to fill in for a brother in need!
As always……..I'm honored to lead such a great group of men. Thank you for inspiring me!!