Travolta graciously volunteered to Q and sparrow agreed to write the Backblast.  FNG is Coach Mellor.

Warm Up

Much arm waving and wringing of hands!  Maybe a little stretching.

Main Event

Travolta vowed to make this a no run day and successfully reached his goal.  The “on the fly” plan was to use his well know TabataTimer routine with 9 exercises: max reps for 20 seconds with 5 seconds rest between each exercise.  8 rounds with 45 second rest between.  
We did:

curls, merkins, chest press, squats, LM Pulls x2, curls and more merkins and maybe another something.  During the the first two rounds got a lot of wheezing and whining.  Travolta had inadvertently’ set the timer to 30 seconds max reps w/5 second rest between rest.  After a reset all proceeded with still some whining but less wheezing.

Mary

LBCs, Freddie Mercuries, low flutter.

Reflection

Proverbs 27:17. “As iron sharpens iron, so one person sharpens another.”  Great theme for F3 as we help each other!