22 upstanding members of F3 Race City made their way to The Rock at 0530 for our weekly kb party.  Thing2 was also present.

Brushless, Contra, Cupcake, and Hurdle were the early risers to ruck or run the standard.

It was great to see the world famous Finger Lickin Good, even if it was just a supervisory role!

Warm Up:

1 lap to include high knees, butt-kickers, and L&R carioca

IC SSH 20x

IC IST 10x

IC Windmill 10x

IC Veg Grabber 10x 

The Thang:

Curls IC

Skull Crushers IC

Up Right Rows IC

Shoulder Press IC

Squats IC

Step Ups OYO

KB Swings OYO

Burpee(s)

Lap around the fountain

20 reps / 1 Burpee; 18 reps / 2 Burpees; 16 reps / 3 Burpees; 14 reps / 4 Burpees

Mary:

IC Bell Assisted WWII 20x

IC Bell Assisted Mason Twists 21x – led by Motorboat

IC V Up 10x – led by Finger, modeled by Cupcake

IC W 10x – led by Hummer

Recover Recover!

 

Gentlemen, as always, it is an honor and a pleasure to lead this fine group of men.  Thanks to Cupcake for handing over the reigns.  We will continue to hold in prayer Goodell's father, Tick Tock's daughter, Motorboat's job search, and YHC wife's pregnancy.

Thanks,

Stroker Ace