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’.

W-A-R

• High Knees
• Side Straddle Hops
• Abe Vigoda’s
• Seam Rippers
• Sprinklers

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.

Set 1

• Single Arm (R) Overhead Press while sitting on their 6.
• Single Arm (L) Overhead Press while sitting on their 6.
• Goblet Squat

Set 2

• Single Arm (R) Curls while kneeling on right knee.
• Single Arm (L) Curls while kneeling on left knee.
• Hollow Body Hold

Set 2

• Upright Rows
• Skull Crusher Tricep Extensions
• Alternating Side Lunges with TD

Mary

• Nolan Ryan’s
• Box Cutters
• Superman
• 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.