Opened with standard warm up and grabbed our Kettlebells.
The day consisted of Zamperini, circle up and exercise (Mostly Counts of 15 in Cadence) around the AO
Station 1 – Legs (Squats, Lunges, Sumo Squats, Calf Raises and Reverse Lunges)
Station 2 – Back (Bent Over Row, Lawn Mower Left and Right, Kettle Bell Swing)
Station 3 – Modified Murph (Pull up, Push Ups and Squats)
Station 4 – Arms (Skull Crusher, Low Curl, High Curl, Dips and Full Curl)
Station 5 – Shoulders/Back (Overhead Press, Upright Row, Kettle Bell Swing and Australian Pull Up)
Station 6 – Chest & Ab (Chest Press and Low Flutter, WWII Sit Up)
Run Around the Circle
Station 7 – (People Chart, Air Press, Touch them Heals and 10 Step ups each leg)
Bring it Home and repeat various exercises from each station (Squat, Bent Over Row, Kettle Bell Swing, Upright Row, Skull Crusher and Curl)
Mary
Pretzel Crunch each side, Low Flutter, Rosalita, Low Flutter and WWII sit up.
Moleskin:
Impressive crew this morning as several of the Patriarchs of F3 LKN showed today. I am always mindful when royalty like Callahan who actually know the history of F3 are members of the PAX to try and not screw up to much.
Throughout the workout, I learned a lot
- Soprano has Hat Tricks initials on his Hat
- Gump is a bit of an aggressive driver (Rolled up late Dukes of Hazzard Style in a big truck and threw his kettle bell to the ground) – Impressive entrance if I ever saw one.
- I am still Shaken’s favorite Q much to Soprano’s chagrin.
- Callahan gave Gump of a few suggestions of other AO’s he should attend. Not cool, F3 is open to all men, Hahaha.
- It is always good to have Jethro on hand for medical emergencies.
- Soprano commented that he doesn't like when people pull up to him and cut him off at lights. I couldn't help pulling up to him "Meet the Fockers" style on the way home.
Nice work!