December 30th, 2019 By Barrister

Warm-o-Rama

19 x SSH

19 x Weed Pickers

19 x Hill Billies

19 x IST

19 x Michael Phelps OYO

The Thang:

Partner-up, size does not matter.

Partner one acts as the counter with the kettle bell, Partner two does an exercise at the far end of the parking lot.  Perform each exercise 3x a piece.

1^st Set – 19 x Kettlebell Curls – Squats

2^nd Set – 19 x Overhead Press – Squats

3^rd Set – 19 x Kettlebell Squats – Lunges

4^th Set – 19 x Skull Crushers – Lunges

5^th Set – 19 Bent Over Rows – Squats

Dry Mary

19 Curls in Cadence

19 Kettlebell Squats in Cadence

19 Mummies in Cadence

COT:

Be thankful for everyday you have on this earth, for you never know which one might be your last.  Never leave a room without saying “I love you” to the ones you love, for you never know when that may be the last time you see them.  In this time of loving and caring, be the example unto others, for you never know the impact that may have on another.  Give greater than you receive, and you will never be without.  Let God be a light unto your path as we enter this New Year and may he guide all of us to be better men, fathers, brothers, sons and leaders.  Gentlemen, it is always a pleasure to lead you and the 2^nd F is truly a blessing.  Let us pass that blessing on to others in the New Year.  Get the word out.

Announcements:

1. The Gremlin – sign-up guys.  It is truly an experience you do not want to miss.  (Also, PSA, Skywalker is looking for a Q for The Gremlin)
2. The F3 Meca Workout Challenge (I think that is what is called).  Poutine put together a pretty cool challenge – 100, 150 or 200 workouts in a Calendar year.  You get a cool patch for completing the challenge.  Sign-up.
3. Time Laps(e) – it is never too late to begin the training process.
4. Poutine also mentioned there would be another challenge in March.

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