August 10th, 2020 By King Louie

Another hot and humid gloom was much improved by the 9 men of F3 who were interested in bettering themselves today. Here’s what they did:

Mosey around the church.

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Arm Circles x 10

The Thang:
KB Swing x 25
KB Halo x 7 each direction
Figure 8 x 8 each direction

Tabata 1: 45s on, 15s off
Goblet Squat
KB Swing
Clean & Press (right arm)
Clean & Press (left arm)
Bent Over Row

Curls x 10 IC
Shoulder Press x 10 IC
Lawn Mower Pulls x 10 each arm

Tabata 1: again

Curls x 7 IC
Shoulder Press x 7 IC
Lawn Mower Pulls x 7 each arm

Tabata 2: 30s on, 20s off
Sumo High Pull
Lat Pullover
Skull Crusher
Chest Press

KB Merkins 5 each side IC
Low SLOW Carolina Dry Docks x 10 IC

Tabata 2: again

KB Merkins 5 each side IC
Low SLOW Carolina Dry Docks x 5 IC

Mary:
KB Plank Drag, 10 each direction
KB LBC x 10
Reverse Crunch x 7
KB Windshield Wiper x 5 each side
Freddy Mercury x 20
Mason Twist x 10
Homer to Marge Medley
Plank 30s

SWAT

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