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