February 23rd, 2018 By Wormburner

Disclaimer

I look like a professional, but I am not. F3 and Wormburner are not responsible, workout at your own risk.

Warm Up:

• The Windmill X 10
• Side Straddle hop X 15
• Short Mosey around Christian Brothers parking Lot.
• Slow Merkin X 10.

Thang:

We had 7 workout stations. We spent 1 minute in each station, then switch to the next station with 15 seconds rest in between. We did 4 sets.

• Jumping Rope
• Tricep Extensions
• Bicep Curls
• Sumo Squat
• Lawnmore
• Upright Row
• Kettle bell swings

Mary:

• Kettle Bench press
• Baby crunch situps
• Boat up and down situps
• One-sided cruch
• Recover, Recover

COT:

Prayers for Sparknut brother, families of the shooting victims in Florida, the ruckers. Also praises to the lord for great warm wormburner type of weather.

Rolling Stone

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