Hefty and YHC started with a little standard
Warm-up
20 SSH IC
15 Plank toe Touches IC
10 Imperial Storm Troopers IC
10 Windmills IC
10 Squat 180 jump OYO
The Thang– Ziploc shows up. Just glad he was there.
Form a circle at the bottom of the stairs
-20 OYO of each exercise and rotate until you did all 7 exercise
Wheel of death, Standing flies, Side Winders, Forward kettle bell raise, Jump rope, Dead lifts, Scull Crushers
-Wall sits for 1 minute
-Line up at the bottom of the hill and bear crawl to the top with a kettle bell drag
-20 OYO of each exercise and rotate until you did all 7 exercise
Kettle Bell Curls, Standing flies, Side Winders, Forward kettle bell raise, Jump rope, Dead lifts, Scull Crushers
-Wall sits for 1 minute
-Line up at the bottom of the hill and bear crawl to the top with a kettle bell drag
Mary
20 Fire hydrants each leg IC
10 High Plank to low plank IC
Reflection
Ecclesiastes 4:9-10 New Living Translation (NLT)
9 Two people are better off than one, for they can help each other succeed. 10 If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.
The verse is a great summary of what F3 has done for me and I have seen do for other PAX,
M/C
Crawdad said just make a change, stop whinning and get it done. I love it.
The rain held out long enough to get Mary in and convince the Q that we didn't need to go under the awning
The wheel of death was not a big hit. PAX revolt and do Curls instead.
Scope threw the 30 lbs. bell 5 yards at a time while doing the bear crawls. Beast mode and he is 30 lbs lighter. Doing great!
Marker is starting to get ripped up. That's what happens when you post all over the state of NC.
It Takes 2 shows up 3 days on his first week. Great job keep it up!
Zippy doesn't have rhythm and Ziplock isn't a word. Doesn't matter how you spell it he isn't going to give up!
Hefty is out in front barely breaking a sweat. Thanks for always pushing me!
Thank all you guys for making me better and letting me lead this morning.
Mater