November 4th, 2016 By R2D2_MECA

Tuesday was the legs, today was arms. It’s ironic to me that i prewrote the backblast into the F3 website to make it easier and quicker in the morning. I even included crentist and rubes names to try and make it a quick publish and since I figured that they have always shown up so they are a safe bet. Today they did not show up for the first time since they started.

They deserve a rest, even if it screws up my brilliant plans.

Warm up:
– Mosey round parking lot
– Cotton Picker
– Imperial storm trooper
– Side straddle hop
– 10 Perfect merkins
– Mountain climber
–5 Derkins off of handrails moving up a rail every set

Mosey to lower parking lot. Partner up.

The thang:

Slap merkins X20
Locked ankle sit ups X20
Repeato X 2

Bear crawl up hill to Bricks and tires. Grab one of each.

Partner 1:
Chest press X30
Cinder block Curls X20
Skull Crusher X10

Partner 2:
Bear crawl
Tire throw Overhead
360 degree tire hop rotations

Switch, X 3

Grab another cinderblock since mr. Belding broke one.

Medley of curls

run to cars with dealers choice of burpees (1-10)

COT

Prayer request for triples mother
5k and 10k rudolph run

Garinger

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