AO: f3highlands
Q: Poutine
PAX: Brinkley, blacksheepf3, Snowsuit, Sandman, Sparky, Tootsie
FNGs: None
COUNT: 7
WARMUP: The Poutine usual
THE THANG: 3 stations with MedBalls. Station one is the counter station. PAX do 3 rounds of 12, 10, 8 reps. When station 1 pax are done with their reps, they run to station 2 with their balls.(aka MedBalls). Station 2 run to station 3 and etc. We did 3 separate circuits of the following exercises.
Circuit 1
– curls (counter)
– shoulder press
– skull crushers
Circuit 2
– chest press
– squat thrusters
– bent over rows
Circuit 3
– squats
– low flutters
– Lunges

MARY: (with MedBalls)
– American hammer
– W
– scissors
ANNOUNCEMENTS:
– F3 gala this Saturday at 26 Acres. Please sign up ahead of time so they know how much food we need
-Gremlin Feb -7 at Mint Hill. Beatdown time has been reduced from 4 hours to 2.
COT:
-Prayers for Disaster recovery.
-Prayers for Sparky’s friend Jack battling advance stage of Alzheimer’s
-Prayers for Lisa and that better days will outweigh the bad days.

Great to have Blacksheep back out!