8 of F3 finest assembled at the Berea this morning.  Here’s their story

8 men arose from the gloom to partake in some hard workout session

We launched from Birkdale’s common area to pick up a pax member and ran by the movie theatre for a round of warm ups:

SSH  x 15

IST x 15

Windmill x 15

Soprano wanted to share what was on his mind. So we did Mericans x 10.

Russian Twist x 15

Bent Knee twist x 15 (One pax member requested a “softer “surface). Noted so we did another set.

Mosey across the bridge towards rubbermaid campus.

Select a rock.  (The focus was on form not size).  

Curl x 15

Shoulder Press x 15

Skull Crusher x 15

Bent over row x 15

Repeato

Mosey over to the lower lot for a set 11’s

Americans x 10

LBC x 1 

Pax became quiet.

Mosey back across the bridge towards Birkdale.

Several burst runs towards the launching pad.

Bent Knee twist x 15 was a considered a success due to astro turf.

Always a pleasure lead and workout with such a fine group of men!