14 of the strongest and baddest F3ers joined YHC for a chilly Man Maker Monday. Everyone wanted to start their week out the right way, the time change did affect a few of the PAX as they drove into the AO at full speed at 5:32am never the less everyone hustled in to get the morning going. Disclaimer. 

Warmorama:

Performed assorted warm up exercises to raise the HR, BP, core temp and get the body moving.

The Thang:

• Assorted side shuffles, KB swings, Goblet Squats, KB Curl/Press, KB Mericans, Backward lunges performed.

Shoulder Series:

• KB FW Raise, single arm press, KB left shoulder/right shoulder lifts, KB Swings, Down/Back jog

Back Series

• KB Lawn Mower Pulls Right/Left, KB Low Rows, KB Curl, KB Swings, Down/Back jog

Leg Series

• Lunge Squat Left/Right, Lateral Squat left/right, Sumo Squat, KB Swings, Down/Back jog

Core Series

• Plank Pull Thru left/Right, Elbow plank left/Right, LBC, KB RDL, KB Swing, Down/Back jog

Quick Mary since we where pressed for time.

Macbeth: Low Flutter

Roadkill: W

Spitfire: Touch them Heels

Stromboli: Crunchy Frog

Recover/Recover

Announcements:

Lantini Road Race this weekend, QvQ starts this week, Omega went on and on about a 4peat we finally had to cut him off. Great group this morning, pushed themselves and each other.

“If God is for us who can be against us?” St. P

Remember that Men!

-Airstream