10 Men of F3 ran into Swamp Ass at Birkdale.
Warmorama at movie parking lot
Run over the bridge to Rubbermaid
Rocks
Curls, shoulder press, skull crushers, bent over row, chest press.
Add alternating front lunge, side lung and reverse lunge after rock sets. Repeato all.
Anchored ladder 20LBCs each time, bottom jump squats 2-4-6-8-10-12 reps
Mosey to bridge for Merican time bomb 6 count
Back over bridge to parking lot for 10 SSH each island and loop it back
Mosey back to base
MARY
Me – Rosalita
Pass the buck to each pax for MARY. Done !
Mole Skin
1 – Crazy humid leading to pax huffing and puffing early on
2 – Good to see pax out it really makes a difference in my day when I post
3 – Prayers for Smores always a stud. Struggling with major medical issue
4 – Prayers for our great country to stop being so divided and come together more for the good of our nation and move forward with positivity
Thanks to Soprano for calling me out !
Enjoy today !
Mayhem (in the AM)