Warmup
Arm circle followed by love yourself
ROL, LOR
?25 x IC SSH
?20 x Mtn climbers
Parking lot lap
Session 1 (IC – 4 counts)
20 x OYO Russian Swings (eye level swing)
10 x IC Hammer Curl Left
10 x IC Hammer Curl Right
10 x IC Row left
10 x IC Row right
10 x IC Goblet Squats
10 x IC Skull Crusher (tricep extension)
10 x IC Seated Swing
10 x IC Sidewinder
10 x IC goblet curl left
10 x IC goblet curl right
10 x IC Lunge Left
10 x IC Lunge Right
10 x IC Goblet Squats
10 x IC Clean jerk left
10 x IC Clean jerk right
20 x OYO 'Merica Swings (swing to top overhead)
10 X IC Goblet Thruster
10 x IC push press (chest to overhead)
10 x IC Goblet Squat Curl
10 x IC Around the Body leftt
10 x IC Around the Body right
10 x IC Russian twist
Mary
25 x IC LBCs
25 x IC Reverse Crunch
Reflection
Proverbs 18 Verse 24 – applies to the brotherhood of F3
One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.
We have a tight band of brothers in Denver F3, a solid core. Is there others in our lives that need a strong core?
Mumble Chatter
– nice to have 2 brothers out there this morning
– perfect weather, a little chilly but the sweat came quickly
– emphasis on doing exercises left first … suggestion of a left only workout perhaps ?
– lots of chatter amongst the group, not sure there was a topic not covered.