AO: f3dawghouse
Q: Slash
PAX: Buck, turbine
FNGs: None
COUNT: 3
Yhc chose to go for form today with a timed workout. I thought it might increase the amount of mumblechatter but it didn’t. Must have been too cold. But the men put in great work!

WARMUP:

SSH
Hillbilly
Low slow squat
Toy soldier

THE THANG:

We did three sets of exercises with a lap around the courtyard in between each set. We did 2 rounds of the entire thang.

First round, we did 30 seconds of work, 10 seconds rest for each exercise and the second round we did 45 seconds of work, 10 seconds of rest.

Set 1:

Mike Tyson’s
curls
tricep extensions
OH press
High row

Set 2:

goblet squats
Step ups
Kick stand squats
Calf raises
Toe taps

Set 3:

V ups
LBC’s
RBC’s
plank
WW2

MARY:

Dying cockroach
Pretzel crunch

ANNOUNCEMENTS:

FOTI and The Gremlin, both in February
F3 dads Cinco de Mayo camping trip

COT:

Prayers for Turbines travels