An outstandling summer gloom. 11 Pax woke up this moring hoping to find that Pot of Pain.
Warm -up:
Slaughter Starter
Imperial Squats x15
Cherry Pickers x15
Arm circle to retrieve blocks
Pot push ups r/c/l x5
Gorilla Squat/press x12 (power cling)
River Dance x 20
Repeato
Partner up
P1 Dead lift 2 pots 10-12
P2 Toe Taps or leg lifts 5/10
P1 Farmer carry
P2 pull ups /10
Repeato
Time check. mmm.. plenty of time repeat first 5 movements.
Pot flutter x 10,,,
Lawndart..audible Pot press flutter..which got rousing pax.
Mary
Low flutter x10
Homer to marge
Low dolly x10
L Low dolly x5
R low dolly x 5
WWIIx20
Plank to finish.
-2 Rucktard, Cornwallis, great awesome 2nd F today. Allows good to listen to pax's goal and plans. Good luck with renovation.
-T-claps to Candy and Izzy..looking stronger by the day..it doesn't get easier , you just get stronger..
-T-clap to Jedi for invite…strong pax at Samson thanks to you.
-Not to much mubblechatter today. Was it b/c of the pain or pax wondering why there was an asian Q'ing on St.Patrick's day. I should have checked for green and pinched acouple of willing pax.
-Limburger, loved the cherry picker. ..I think?
Always an Honor to Lead Men of F3.
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