After an almost flawless welcome, F3 Purpose and disclaimer, 6 PAX (Hook em, Duvet, Deliverance, Epstein, Broadside and Q Flounder) moseyed down toward the dog park before the Q made an abrupt U-turn almost causing a multiple person pileup. Good then we had @Hook Em and @Broadside there to keep the traffic flowing so we could make it back to the basketball court for Warmaroma.
- Seal Jacks
- Sun Gods
- Abe Vigoda’s
- Seam Pippers
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.
- Plank w/ Alternating Leg Lifts
- Dumbbell Chops (Ea Arm)
- Dumbbell Alternating Lunges w/ a curl
- Dumbbell Single Leg Deadlifts (ea leg)
- Dumbbell Alternating Punches
- Goblet Squats
- Upright Dumbbell Rows
- Dumbbell Side Lunges w/Touch Down
- Dumbbell Deadlifts
- Cindy Crawford’s – 15 ea side
- Superman -1 minute
- American Hammers – 20
Prayer Concerns: Keep Ms. Fishers Family in your prayers as they deal with her sudden passing over the weekend. She as 39 and a 4th grade teacher at NCLS. Also remember all the little children that her as their teacher.
Deliverance lead us out
Always an honor to lead such great group of men!