AO: F3Rollingstone
Q: Peanuts
PAX: Vespa-Odell, Dry Rub, Pox, ti, Hot Pack, Macgruber, Spooner, Detention, Clickbait, Jobu, Peanuts, heatstroke, Manwich
FNGs: None
COUNT: 13
WARMUP: Mosey to the Fast & Furious wall for some ssh, ist, wm, pp, tps, & Phelps
THE THANG: In honor of the latest release of the endless Fast and Furious series, we did Fast X, which consisted of a tabata style KB workout featuring 3 – 10 minute rounds of 10 exercises. 40 seconds per exercise with 20 seconds of “rest” per rep. Furious rest, that is, with rest being swapped for planks, toe-taps, and LBCs.

Fast X Exercises:
1) Step-back Pass-through
2) Lawn mowers
3) Squat to upright Row
4) Swings
5) Overhead press
6) Snatch
7) Dead lift Bent rows
8) Laying overhead pulls
9) Thrusters
10) Curls

MARY: Freddy Mercurys, Dying Cockroaches
ANNOUNCEMENTS: RS Shirt order is open. Get your orders in.

COT: Continued prayers for Kelly. Glad to hear the the second round of chemo went well.

The Pax were impressed by my 3D Weinke/WOD It was big and everyone could see it. It was appreciated by all.

Heatstroke pointed out that the Tabata timer kept telling us to rest but we never did. That’s what ya get with the “Fast and Free” tabata app.

We can look forward to Fast 13 in about 2 years from now.