November 2nd, 2020 By King Louie

Three faithful F3 brothers gathered for a nice sub 40 degree beatdown this morning. Here’s what happened:

Mosey

Warmorama
SSH x 25
IST x 10
Penny Picker x 10
Winmdill x 10
Merkins x 10
Arm Circle
Michael Phelps
KB Swing x 10

The Thang:

Set 1:
15 kb swings
10 goblet squats
5kb merkins each side
Repeato x 3

Set 2:
KB swing x 20
Suitcase carry across lot, with 1 arm shrugs
KB Swing x 20
Other suitcase carry back, with 1 arm shrugs

Set 3:
Curls x 10
Lawnmower x 10ea
Shoulder Press x 10
Repeato x 3

Set 4:
Sumo Hi Pull x 10
Chest Press x 10
Lat Pullover x 10
Repeato x 3

Repeat Set 1

Curls to Press x 20
Figure 8 Lunges x 10

Mary:
Russian Twist x 13
KB LBC x 15
Freddy Mercury x 10
Homer to Marge & Mr. Burns Medley
Plank 30s

SWAT

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