14 Men of F3 Lake Norman came out to celebrate life and the Qs 50th birthday into Respect ranks.
Warmorama: IST, Cotton Pickers, Toy Soldier, SSH
Move those KBs to end of parking lot to partner up.
Partner 1 – lawn mower pulls, Partner 2 – run to end of lot
Next, KB swings, then squats
Mosey with Bell shoulder press or Zamporini toward playground & back tent benches
Alternating with Bells – Dips, curls, incl mericans, skull crushers, touch them butts squats, shoulder press
Mosey back to teacher's road.
KB Curl Time Bomb – 6-5-4-3-2-1 holding the curl halfway when not curling
KB Squat Time Bomb – holding squat halfway when not squatting
Mosey to circle up for alternating MARY and KB exercises.
Midway – lunge walk with air press blaster
DONE
Rumple Moleskin:
1 – Thanks to Stapler for allowing me to Q MMM. Always some Beasts out their Swinging those KBs !
2 – 6+ years in F3 has brought so much positivity to my world. So great to see the boys in the Gloom and busting chops keeps me young.
3 – Thanks to 14 guys for coming out to wish YHC happy birthday and start of new age group with 50 big ones.
Carry On !
Mayhem (in the AM)