November 20th, 2015 By Maximus_MECA

It was YHC’s honor to lead a beatdown of five fine men this crisp Autumn morning.  The temperatre said 43 degrees this am and YHC dressed warmly for the drop in temperature.  However at exercise two YHC realized it ain’t that cold and off came the sweatshirt.  Kind of reminded YHC of a summer day back home in Boston only here the leaves had turned color and have been falling. Good mumble chatter throughout even describing what we all liked about F3.  Some of the benefits noted included the price (free), camaraderie and accountability.  Shawshank mentioned he liked the fun/humor.  Guess if I worked in a jail all day I too would find getting out of bed at 5:00 am and going through the pain of exercise fun and humorous too.  Lastly in mid-workout a large man with a booming military-style voice appeared from nowhere and told us we were slacking.  It was none other than Major Pain.  Apparently the Major was out on a solo jog that included checking on us at Stonebridge.  After asking who was in-charge he told us to carry on as he continued with his jog.

Not be deterred we moved into the beatdown.  It went something like this;

Mosey around church

15 side straddle hop

10 windmill

10 plankjacks

10 Mountain climbers

Arm circles

Touch toes

Stretch calves against curb

 

 

Set 1 (15, 20)

Goblet squats

Front lunges

Toe raises

Sumo squats

Back lunges

 

Set 2 (upper body)

 

15 20

 

Kettlebell swings

Clean and Press – 7, 10 each arm

Shoulder presses – Standing

Curls

Pullovers – on back

Skull crushers

Set 3

15

Side obliques

KB Merkins 10 10 each arm

Mary

15 each

Little Baby crunch w/bell

The W – w/bell

Low doly

Pretzel crunch

Good push by all

Nice to meet you Aquaman

Welcome to FNG Dave Millan

B.O.M.B, Tradition

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