AO: Highlands
Q: Poutine ,
PAX: FES, Powerball, Gulfstream, Poutine, Illuminati, Snowsuit, Dune, Sparky
FNGs: None
COUNT: 8
WARMUP: poutine usual
THE THANG: we did shoulder presses on our way to the playground. Split the group in 2. Group 1 did 10 pull ups while group 2 did 20 squats. We rotated for 3 sets of 10, 8, 6 pull ups but 16 and 12 squats. Then did KB swings and knees to chest at pull up bars for 10, 8, and 6 reps and 20, 16, 12 swings. There were some burpees in between sets. It was 5 for those wearing sleeves and 3 for sleeveless. Last combo at the playground were skull crushers and toes to bar for 10, 8, 6 at the bar and 20, 16, 12 skull crushers.
Back to the parking lot doing shoulder presses on our way there.
Find a parking space and lunge walk across parking lot and sometime briefcase carry with squat thrusters, bent over rows, outhouse curls and weights dips and upright rows. 3 set of the above. We also plank walk halfway across parking lot with squat and lean mower before switching direction. More burpees discrimination targeting anyone including those leaving early, the non F3 shirts, etc.
MARY: stretching
ANNOUNCEMENTS: Q calendar is wide open so time to pay your monthly fee by signing up!
COT: prayers that Snowsuit MRI can reveal reason for the knee issues and a treatment.
Good work today men! Have a great week!