After noticing there were no FNG’s and having to wait on @bambi (late) I skipped the F3 disclaimer and the 6 loyal PAX (@bambi, @deliverance, @dr-evil, @checkbook, @epstein and YHC Flounder) headed for a short mosey to the Cul-de-sac and back before starting Warmaroma.
- Seal Jacks
- Abe Vigoda
- Seam Rippers
- Chinook Squats
Thang: Feats of Strength workout went like this: 10 station set (3 sets) 45 seconds of high intensity work with 15 seconds of rest between stations.
- Station #1 – Turkish Get Ups w/ Weight of your bringing
- Station #2 – Alt Lateral Lunges w/ Touch Down in the middle w/ weight of your bringing
- Station #3 – Curls w/ weight of your bringing
- Station #4 – Kettlebell Halo’s (25lbs)
- Station #5 – Bulgarian Squats w/ weight of your bringing
- Station #6 – Dip’s
- Station #7 – Kettlebell Swing (30lb)
- Station #8 – Jump Rope
- Station #9 – Overhead Press weight of your bringing or 50lb plate
- Station #10 – Extended Arm Roll-ups/Roll Down w/ 10lb weight
Mary: LBC’s (LBC’s 20 IC), (Cindy Crawford’s 12 IC ea side), American Hammers (20 IC)
Prayer concerns: @Dr. Evil’s sister battle cancer again, teachers and students, men and women in blue.
@Epstein took us out.
Thanks for letting me lead. Hope you got enough!!!!!!!