AO: f3highlands
Q: Poutine
PAX: Tootsie, Illuminati, pongo, Dune, Avalanche, Barnstormer
FNGs: None
COUNT: 7
WARMUP: Poutine usual
THE THANG: Today’s beatdown theme was Stairways to Heaven since Powerball made it clear he was not doing KB never leaves your hands. Unfortunately, Powerball had nightmares about upcoming beatdown and was a no show. We did the following exercises going up and down the stairs between every exercises. We did 2 rounds of each exercises.
1. Curls x 15 Stairs suitcase carry Squat thrusters x15
2. Skull Crushers x15 Stairs chest carry Swings x15
3. Upright Row x15 Stairs overhead carry Lunges x16
Mosey to the starting point and back
1. Shoulder press x15 Stairs shoulder carry Squats x15
2. Lawnmowers x15 Stairs suitcase carry Chest Press x15
3. Bent over rows x15 Stairs overhead carry Tricep Dips x15
We had a few extra minutes for 10 reps of Outhouse curls, derby double taps, and merkins on KB
MARY: stretching where both Tootsie and Illuminati showed their loose hips!
ANNOUNCEMENTS: @dunes 1 year F3 anniversary beatdown on October 18 followed by breakfast at his casa. Need to RSVP
COT: prayers for those who could not attend, and that cooler head will prevail in government and around the world. Our CEO once told us: Assume good intention and seek first to understand. We tend to judge others by their action, but judge ourselves by our intentions.” Let that sink in today.

Have a great day! @powerball, I hope you feel better. But you know I had to give you some crap for no show after last night message.