10 PAX gather at the basketball court to pump so iron keep their beach body’s in shape: (@Dr. Evil, @Checkbook, @Hook em, @Duvet, @Epstein, @Bambi (Welcome Back), @Deliverance, @Fudd, @Trady and YHC Flounder.
After a brief F3 mission statement and disclaimer we moved straight into Warmaroma without a a short Mosey in honor of @Hook Em’.
- High Knees
- Side Straddle Hops
- Abe Vigoda’s
- Seam Rippers
Thang: 3 Sets of 3 different exercises. Each set was repeated 3 time before moving on to the next Set. After completion on each Set a mosey to the Cul-de-Sac was done. While at the Cul-de-Sac Pax did burpees based on the number Set number just completed. Then return to the Basketball Court.
- Single Arm (R) Overhead Press while sitting on their 6.
- Single Arm (L) Overhead Press while sitting on their 6.
- Goblet Squat
- Single Arm (R) Curls while kneeling on right knee.
- Single Arm (L) Curls while kneeling on left knee.
- Hollow Body Hold
- Upright Rows
- Skull Crusher Tricep Extensions
- Alternating Side Lunges with TD
- Nolan Ryan’s
- Box Cutters
- American Hammer (20 IC)
Prayer Concerns, Joy’s, Announcements
Keep W-S police force in your prayers.
Bidet’s surgery went well on his Achilles
Fudd’s upcoming surgery next Monday
Remember it’s the last week to order meals from Slice-N-Dice.
Checkbook led us out!
Always an honor and privilege to lead this group of fine men! Hope you got enough.