After an almost flawless welcome, F3 Purpose and disclaimer, @Fudd lead the PAX (Hook Em, Sludge, Mulligan, Boone’s Farm, Fudd, Chipper, Gilmore, Dean, Florida, Crawdaddy, Sprinkler, Duvet, Slice-N-Dice, Fortran, Checkbook, Deliverance, Epstein, Bambi and Flounder) to the cul-de-sac for Warmaroma. See @Fudd Backblast for deals.
The PAX then split for either Feats of Strength lead by Flounder or Red White Boom lead by @Fudd.
Feats of Strength was A Spartacus workout made up a three round of each of the below sets. Completing all three rounds before going to next set/ shelter. Each exercise was :45 seconds of exercise w/ :15 seconds of rest w/ 1:00 of rest between sets.
Group had a choice of a workout with running or no running. Running was first choice.
Set 1 (Shelter #1)
- Merkin Walk-ups
- Overhead Tricep Extensions w/ weights
- WWI w/ weights
Set 2 (Shelter #2)
- Goblet Squats w/ weights
- Curls w/ weights
- Hollow Body Hold
Set 3 (Shelter #1)
- Inside/Out Alternating Squats w/ weights
- Pistol – Push/Pulls w/ weights
- American Hammer w/ weights
Both groups of PAX rejoined on the basketball court for Mary which went like this Cindy Crawford’s – 15 ea side, Superman and American Hammers – 15 (lead by @Crawdaddy) nice job!
Prayer Concerns: Keep 18-month old Joanna and her family in your prayers as she recovers from having a heart transplant.
Gilmore lead us out
Always an honor to let me lead!