16 pax (Cheerleader not listed; get that man signed up) had a lot of ups and a lot of downs at #F3DragonSlayer. This is their story:
0530
WARM-A-RAMA:
Dynamic warmup to grab remaining pax grabbing their KB
SSH x 30 IC
IST x 10 IC
Carrot puller x 10 IC
THE THANG:
Partner 1 – 10 pull-ups
Partner 2 – Jump squats AMRAP
Flapjack
Repeato Repeato
Mosey to Hells Ascent
Run 11s w/ Burpees at top, KB swings at bottom
Full curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
8 count burners x 10 IC
Bear crawl 11s w/ CDD at top, squat to press at bottom
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Burpees x 20 OYO
Recover recover
COT
MOLESKIN:
- Bam Bam was terribly confused why anyone would call on Bunyan for a MARY exercise…your welcome
- Gnarly Goat brought out The Big Nice at the perfect time #S2K
- 30 pullups, 75 burpees, and numerous trips up/down Hells Ascent…strong work AYE
- Coed, Flo, and Iron City locking shields to power through was highly motivating
- Tweeter and Foghorn Leghorn crushed Hells Ascent today like wily veterans
- As always we were all chasing Ty Webb, thanks for the push brother
- So many strong pax at #F3DragonSlayer ready to Q…STEP UP
- Lots of announcements…check Twitter/Slack/Website for details
- Thanks to Bam Bam for the opportunity to Q. Thanks to LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. So many opportunities for #3rdF around Isotope. All men from all faiths are encouraged to jump in (#TheBerean on Mondays, #Emmaus on Fridays, #MOP on Sundays). Until the next time (Yup Monday at #TheBerean)…
Don Ho