Hey… I thought Mac Beth had the Q!!
14 men thinking they were in store for a Mac Beth beat down received an audible, hopefully I did not disappoint on this fine Monday morning.
I pull up and Sauce says…let’s move out of the rain. Soooo we began under the shelter.
50 SSH IC
15 ISH IC
20 CP’s IC
Arm Circles (forward and backwards)
Forward Claps 40 IC
The Thang:
Partner up..size does not matter!
Round 1:
Partner one does kettle exercise, while P2 does a lap. Flip-Flop (Bagboy says…Sauce looks like your getting wet..and said it with a smile..)
100 Kettle Squats
200 Chest Press
300 Low Flutter w/Bell
15 Burpee’s
Round 2:
100 lawn Mowers Pulls Right arm
100 Lawn Mower Pulls Left Arm
200 Skull Crushers
20 Ground Zeros
Round 3:
100 up-right Rows
100 bent over rows
200 Curls
Plank it out to Mary
Mary:
20 Dying CR IC
20 Jane Fonda’s each leg IC
Moleskin:
It was my honor to start our week off right, and great to see some guys that I have not seen in a while. So grateful for the F3 brotherhood, and the impact it has had on all of us!
Omega-I appreciate the opportunity to lead this fine group of men!
Respectfully-Landline