April 10th, 2017 By King Louie

10 mumblechatter heavy men (9 F3 faithful and 1 welcomed FNG) showed up this morning to get stronger. We gathered together, many people talked, I shouted a Disclaimer through the chatter, and we went off on a mosey and circled up for…

Warmorama:
SSH x 20
IST x 10
Mountain Climbers x 10
Vinyasa Flow x 5 (plank, lower, cobra, downward dog)
Cotton Picker x 10
Arm Circles
Michael Phelps

The Thang:

Warmup with a random mix of several KB exercises such as swing, curls, tricept extenions, halo, etc. Quick mosey and then partner up, bells of similar weight

We tried to run through all of these as many times as possible, which was basically somewhere between 1-2….

P1 : LBCs
P2: See Saw Row x 20 each, or max reps – switch

P1: Plank 10s, 10 merks, plank 10s, 10 merks, switch
P2 : Farmer’s Carry

P1 : Freddy Mercury
P2 : Double KB Thrusters x 15, or max – switch

P1 : Reverse Lunges
P2 : See Saw Chest Press or Double Chest Press x 15 or max reps

P1: Merkins with Rotation
P2: Double KB single leg deadlift x 10 each

P1 : Air Squats
P2 : Double KB Clean and Jerk x 15 or max reps

Mary:
KB Plank Drag x 10 each direction
LBC with Bell x 20
Pretzel Crunch
Homer to Marge

Stretching

Moleskin:
No time to post much, let’s toss some announcements below. I believe F3 at the G was having it’s 1 year anniversary on 4/21/17? Be there at 5:15AM. I think I’m gonna take some PTO and show up for it…. Gotta start using that up soon since apparently it won’t be around for me much longer as is. Hope everyone beat their muscles down today and gets stronger as a result.

And welcome to our new FNG! Sentinel!

SWAT, Tradition

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