April 20th, 2018 By Clueless

3 F3 Faithful for the heaviest workout option of the week. Drop sets were being considered late last night, but since none of us are body builders, YHC went to the archives (nothing planned, pile of wrinkled up old #Weinke’s) for a full body beat down, if you count shoulders as full body…

Warm-o-rama: high knees, butt kickers, ball kicks, SSH IC x15, Merican IC x5 (plenty more in store)

Thang: Set 1 x10, Set 2 x10, Set 3 x5 (timing modification)

• Man-Makers
• Overhead Tri ext
• Rev curls
• Step back lunge
• Up & Under Merican
• Ab up w/ press to sky
• Burpee w/ high row
• Bench dips
• Seated curls
• Goblet squats
• Shoulder tap Merican
• Russian twist

Some reverse crunches and quick downward dog to bring things back together.

COT

Moleskine:

1. Thanks for the opportunity to lead… and for not making me do man-makers by myself.
2. @FlipPhone was stellar as usual
3. @SheepDog is successfully shaking off the winter “bulk” with solid effort
4. @Helga made a fly-by for a quick drop off… said something about having to work. He quickly was awarded “best dressed”.

Announcements:

• Game Day at the Orphanage (3485 Orphanage Cir, Concord, NC 28027), this Saturday, April 21. Contact Flip Phone or Kojack if there are questions.
• Operation Sweettooth 8K is 4/21.  Details here.

Harrisburg, Harrisburg Iron

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