August 19th, 2021 By Thomas DeBoyace

7 studs didn’t let little Hurricane Fred scare them away from a Sir Topham beatdown.  Where was this Fred anywhere.  He didn’t come to show us power so instead the might men of F3 blew into Kannon on a humid morning to show their strength!

Warmorama – 25 SSH, 20 Mummys, 15 IST, 15 Toe Sweeps, 10 BDSN

The Thang – Grab a plate and meet just outside the deck by the stairwell to get a some sort of air.

10 squats jumps, 20 Merkins, 15 Curls with plate / 15 overhead extensions to make 30 and 40 LBC’s. Run the steps up to level 6 and down.  Rinse and repeat but adding to the steps.  First round was up and down 1 time, 2nd round was up and down 2 times etc.  Did this until time was called.  About 12 minutes left.

It’s not a Sir Topham workout without sprints.  ON THE LINE!  Level one Sprint up level one.  All together for 12 LBC’s IC, Level 2 Sprint up to next level and all together 12 Crunchy Frogs IC and Spring up to level 3 and did 12 Flutter kicks IC.  Mosey back to mary for a 1.5 minute plank and 1 minute stretch…….RECOVER RECOVER!

Great job by everyone but they really were complaining about those steps…..or maybe it was the sprints I called after all the steps.  Either way, its not a good workout if someone is not yelling at you!

Prayers – our nation and schools.

It was a pleasure to lead you gentle giants!

Sir Topham

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