March 25th, 2016 By Kojak

While the Q was trying to come up with the plan for today I realized that my mom will be turning 65 tomorrow.  So since my mom isn’t a part of the F3 Nation then why not do a birthday themed throwdown???  5 other fine fellows showed up to be a part of the festivities.

 

Warm-up:

Arm Circles OYO(Wait is that a Bull quickly approaching???)

Cotton Pickers x 20

Flutter Kicks x 15

Shoulder Taps x 15

 

The Thang:

Sets of 65 of the following:

Body Builders with a Press

Squats with weight each side

KB or Dumbbell swings

Freddie Mercurys

 

Each of the following x 15 with weighted walk between each(3 rounds):

Jumping Mountain Climbers

Curb Dips with weight

 

Each of the following x 10 with weighted lunge walk between each(3 rounds):

Clean and Press

Outhouse Curls

 

No time for Mary

Announcements:

-Harrisburg 5k April 9th

-USMC Mud Run April 30th https://t.co/tdNTP7e7QH

 

COT

 

Moleskin:

-Great push by all and thanks for being a part of the birthday celebration!!

-Thanks @Clueless for keeping me on task!!!  And also reminding us to remember the reason for Good Friday.

-Thanks @Flipphone for the tunes again.  We went on quite a musical adventure, from One Direction to Eminem to Toby Keith.  It definitely made it easier to finish.

-Glad that @Bull took a break from his run and joined us.  I’m sure it was a nice breather for him.

-I read this yesterday and thought that it applied well to the F3 brotherhood:

“We should think about each other to see how we can encourage each other to show love and do good works. We must not quit meeting together, as some are doing. No, we need to keep on encouraging each other. This becomes more and more important as you see the Day getting closer.”
‭‭Hebrews‬ ‭10:24-25‬ ‭ERV

Always a pleasure to lead!!!

Harrisburg, Harrisburg Iron

---