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.
- Goblet Squats
- Arnold Presses
- Single Leg Dead Lift’s
- Nolan Ryan’s
- Overhead Tricep Extensions
- Alternating Side Lunges
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!