AO: f3highlands
Q: Poutine
PAX: Dune, Barnstormer, Powerball, Illuminati, Snowsuit, Lincoln
FNGs: None
COUNT: 7
WARMUP: Poutine usual
THE THANG: Powerball got a new ride so we stayed close to it to guard it. We took turn running to the playground doing 3 sets of 10,8,6 reps of the following combo while the others stayed at parking lot guarding the new ride and doing the second exercises of the combo.
– pull ups and chest press
– Pull up bar knee to chest and bent over rows
– Step ups and lawnmower
– Toes to bar and squat thrusters
– Dips and curls
– Incline merkins and KB swings
MARY: stretches
ANNOUNCEMENTS: F3 retreat in VA. Check with Snowsuit if interested.
COT: prayers for Barnstormer friends Dave and ?? battling colon cancer and other illnesses. Prayer for all of us and our families as we travel this week. Make it a great day, as Gordo would say and Be the best you can be” as Powerball would say!
Always a pleasure leading the group! Go Blue Jays!