December 26th, 2017 By Skipper

4 #Precinct and #Tradition men met for a post Christmas beatdown to return some of the “gifts” @ManDown gave us last week.

The Thang:

Mosey to The Cell Block for Warmup COP (SSH, Windmill, Mountain Climber, Mericans)

Grab a Cinder Block and circle up.

Each exercise for 20 seconds, each set building on the one before, with a 20 second rest between sets. In between sets we rotated so that no one got stuck with the heaviest or lightest block the entire time. Here were the exercises…

1. CB Swings
2. CB Curls
3. CB Shoulder Press
4. CB Squats
5. Burpees
6. ‘Mericans
7. Plank Jacks
8. CB Lunges
9. CB Lawn Mower Pulls

Mosey around AO to wall for Muscle Ups and Peoples Chair, Repeato, Repeato

Back to The Cell Block to clean up cinder blocks and do some sprints

Mosey to Intake for Mary: Low Flutter, LBC, Mason Twist

COT

The Christmas Moleskin:

1. Yes, this was a plagiarized workout from @ManDown who plagiarized from @Exit54 who probably plagiarized from someone else in F3. #F3complement
2. T-Claps to @Durden who kept his word after running into me at Harris Teeter pre-Christmas. #F3accountability
3. Glad to have @ONJ join us after he cruised by a quiet and dark #Tradition parking lot. #groupfartsack
4. Always great to spend time with @Brutus who reminded me that it’s OK that we only returned 9 gifts today. #hadtokeepafew
5. God Bless you in 2018! #shareF3

Ahoy!

Skipper

---