March 13th, 2023 By Bill Shep

Passport day and visit to a favorite spot of mine to do some Kettlebelling and catching up. Followed JD for a couple miles, and glad I told him last week I would be there Monday. got there at 0525, Honey Do was awaiting, then Dawhouse Mash and Ticonderoga, and we had the Fabulous Five!

Mosey
Warmup
SSH
Windmills
Mt Climber
Squat
IST

The Thang
gonna do the circuit with a tried and true Gamma workout, tweaked a little, but very effective

4Exercises | reps 2/4/6/8/10 | Burpees after the 10
Curls
Clean/Press
Tricep Ext
Swings
2 Burpees

Pullovers
chest Press
Situps
Swings
3 Burpees

Deadlifts
Sumo or Goblet Squats
High Rows
Swings
4 Burpees

Snatch
Toe Touches
Squat Thrusters
Swings
5 Burpees

Mary
Pretzel Crunch
Squirm

COT and Name a Rama

Ran out of time to do the descending ladder, maximum effort provided by all!

Announcements

Dawghouse Convergence Saturday at 7AM
BBBS Bowling at Stars and Stripes
Possible get together at Gamma’s, check Slack for updates

Prayers for Constitution and his family
Othello for his FIL
Honey Do with the FCA being setup and good luck with that!

Always proud to lead and be with F3!

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