April 29th, 2016 By King Louie

Five strong big old metal ball lifters came out this morning and led each other in various bell wielding tasks. After a brief run led by Conchitto, we started a people’s warmup of SSH, IST, cotton picker, merkins, Michael Phelps, and Mountain Climbers.

Then we did various exercises, some repeating… Kettlebell swings, clean and press, concentrated curls, curls, curls AMRAP, burpees followed by kettlebell LBCs, Russian Twists, Turkis Get Ups (Er…. about 2 of them….), High Pulls, triCEPT exeNIONs, chest press to lat pull, lat pulls, halos…. and probably a few I’m forgetting.

Mary consisted of X-Men, LBCs, pretzel crunches, low flutter followed by isolated low flutter, maybe one more I’m forgetting… and curls AMRAP.

Good workout, strong effort by all. A strong welcome to a new strong F3er Oscar, who stopped in the middle of the workout complaining his bell was too light and came back even bigger and stronger. Keep on coming and even that one will feel light eventually!

Also to anyone not going to the Mud Run tomorrow… Men’s Breakfast at 7:30AM. FREE FOOD. Also a nice free F3 workout lead by me 6:15-7AM before the breakfast. Come build up a mighty hunger before filling your bellies and strengthening your spirit in time with other men in Christ.

B.O.M.B, Tradition

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