AO: f3dawghouse
Q: JD
PAX: Buck
FNGs: None
COUNT: 2
WARMUP:
SSH x 15
IST x 15
Arm Circles
Shoulder Stretch
Penny Pickers x 15
THE THANG:
The plan was to do 4 rounds of 4 different exercises, we got through 2.5. We moved with all deliberate slowness, time under tension as Buck says. The mugginess helped with that as well.
Round 1: repeat the following with reps of 5, 10, 15
– Curls
– Skull Crushers
– Clean and Press
– Mason Twist w/iron – (2 count)
– Mosey around the courtyard.
Round 2: repeat the following with reps of 10, 15, 20
– Sit and Presses
– Reserve Kettlebell Lunge
– HALOs
– WWIIs w/iron
– Mosey around the courtyard.
Round 3: repeat the following 15, 20, 25:
– Thrusters
– Dips

Time ran out half way through the first round, so off to MARY.

MARY: – People’s MARY –
Pretzel Crunch x 10 – Buck
Crunchy Frog x 10 – JD

COT:
Prayers for Gene, Buck’s brother. Gene’s fortunate to have a brother like Buck to look our after him. We all are blessed to have Buck as an F3 brother. Thankful for all the blessings given to us.