Only @fortran, @Tarde, @hook-em and YHC Flounder) posted in the Gloom this morning. Due to poor attendance I decided to skip the F3 purpose and disclaimer and proceeded with a short mosey to the cul-de-sac and back before starting Warmaroma.  

• Seal Jacks
• Abe Vigoda’s
• Seam Rippers
• Mountain Climbers

The Thang:  True to my Preblast I had two past workouts for the Pax to choose from and I gave the selection honors to @Tardy since he was the first Pax to sign up even though he did not take the Q.

Feats of Strength was made up of 3 sets of 3 exercises with dumbbells. 45 seconds of high intensity work with 15 seconds of rest. After completing 3 rounds of each set a 1:00 minute rest was given.  All do while listening to the tunes of the 80’s Cardio Radio on Pandora.

Set 1

• Curls
• Goblet Squats
• V-Sit

Set 2

• Arnold Presses
• Single Leg Dead Lift’s
• Nolan Ryan’s

Set 3

• Overhead Tricep Extensions
• Alternating Side Lunges
• WWI

With time remaining we took another mosey through the park before starting Mary.

Mary went like this.

• Box Cutters (15 ic)
• Cindy Crawford’s (15 ic / Ea side)
• Superman – FYI @hook-em I was not planning on doing these but before I could call out Hammer Time you were already on your belly, so I could not disappoint.
• American Hammer (15 ic) Thanks for the count @fortran

Prayer: @tarde grandmother; @Hookem and all men & women in blue

@tarde lead us out

Always an honor to lead such a great small group of men!