9 Stout men appeared for a beatdown to Motown…
Welcome FNG-1, Jake Whaley from Iowa, relative of Pinky's. Welcome Jake!
Warmorama:
Run a couple of laps around the parking lot.
The Thang:
10 reps at each station-
- Kettlebell swing – 45lb kettlebell
- Sandbag Bent Row – 40lb sandbag
- Lawnmowers – 35lb dumbbell
- Squat – 60lb sandbag
- Curl – 30lb dumbbells
- Step Ups – 20lb kettlebells
- Man Maker Merkins – 10lb dumbbells
- Skull Crushers – 25lb dumbbells each hand
- Dead Lift Rows – 35lb kettlebell
- Reverse Fly – 15lb dumbbells
- Clean Press – 30lb kettlebells
- Close Handed Bench Press – 40lb dumbbells
After first round, pax did 10 burpees OYO
After second round, pax did another lap around the parking lot
Pax completed a total of 3 rounds.
Moleskin:
- Jake had a great first F3 workout today. Looks like he may start a F3 workout in Iowa…
- Natty feeling the Motown this am. Pax rocked to "I'll be there", "Ain't no mountain high enough", "Tears of a Clown" , and many more Motown hits.
- It's Global Running Day today, how apropos it was to start the workout with a run!
- Angus was one of the proposed names for Jake.
- Thanks Natty for bringing the extra metal so we could be more studly!
- Great work men! It was a pleasure!