September 22nd, 2021 By Scottie Altschuler

Disclaimer: We are a peer-led, zero-cost non-profit work out group, we are not professionals and do not claim to be.  Perform each exercise safely and modify as needed.  By participating in an F3 workout, you assume all the risk associated with doing so.

Lets Mosey, to get out of the spitin, it’s not rain!

Circle up

• Side straddle hop x 15
• IST x 10
• Penny pickers  x 10
• Wind MIlls x 10

B.O.M.B.S

• Partner up
  • 50 Burpees
  • 100 Overhead Claps (Side straddle hop)
  • 150 Merkins
  • 200 Big Boy Sit ups
  • 250 Sqats
• 1 person ran the drop off loop, while the other partner did the exercises above.
  • On your own
    • 25 Dips
    • 25 Decline Merkins
    • 25 Incline Merkins

Mary

low flutter/W’s/Freddy Mercury/pretzel crunch

peoples Q

Ticonderoga – RBCs, Talladega – Box cutters, Blue Chip – squirm, Mash – Atomic Crunches

Great job today, a whole lot of no quit!  You won the day, because the fartsack lost!  Great job showing up even with the threat of a little drizzle!
SYITG!

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