Heading over to Arnies this morning as I reflect over three years of F3, I was thinking what could I possibly do to show my appreciation. After the four gentlemen rolled in from their 4ish mile standard, 5:30 struck and we were off to the pull up bars. Here's what we did:
Warm-a-Rama:
20 – SSH
15 – IST
10 – Cotton Pickers
10 – Toy Soldiers
The Thang:
go across the "A-Frame / monkey bars", go across the parallel bars, and then do 10 pull-ups. Repeat-o.
Head over to the hedges and get a block. Partner up. Partner A runs the lap around the parking lot while partner B does the exercise. We did asked our good friend DORA what she wanted to do. We did:
100 – shoulder press
200 – chest press
300 – mason twist
recover lap
100 – block swings
200 – bent over rows
300 – LBC's
Did some planking exercises while the Pax finished up
100 – curls
200 – squats
Ran out of time, put the blocks back and circle up for Mary.
Mary:
20 – low flutter
10 – pretzel crunches
Recover, recover…
Thank you to all the men out there today pushing me today and everyday. F3 has been such a blessing. I continue my 3 year anniversary tour on Thursday at Dragon Slayer and Friday at the Foundry. Thank you Auto for the keys today. Until next time, see you in da' gloom…