Was a chilly morning – but the PAX showed up for some serious line work

The THANG

WARM-O-RAMA

Carrot Pulling Cotton Picker x 15

SSH x 20

‘Mericans x 10

Runners Pose

Line to Line Work 10 to 1

Curls

Shoulder presses

Skull crushers

Upright rows

Break for Mary

LBCs x 20

Freddie Merc x 20

‘Mericans x 10

Back to the Line

Curls

Shoulder press

Bent Over rows

Skull Crushers

Break for Mary

Pretzel Crunch x 20

‘Mericans x 15

Back to the Line

Curls

Shoulder presses

Mericans x 10

Crunchy Frog x 10

Stretch

Mericans x 5

NAKED MOLESKINE:

Great group and I really appreciated everyone coming out to support me in my last workout prior to knee replacement.  F3 is an amazing living thing- alway there, always supportive, always caring.  Really appreciate Outlaw’s great prayer.    Be back soon…..