This Rock Feels Dirty…and Used…But has nice Cleavage
Start this off by welcoming back Bloodsport after a long recovery from a surgery! Way to get after it this morning!
Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot
The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.
Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)
- shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
- Goblet Squats & Merkins x 20 each (drop rocks + rotate)
- 3 Position calf raises (drop rock and rotate) x 20 each
- Rinsed and repeated dropping the replicates to 10 except for the calf raises.
PAX spread out for some 1776
1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees. Held plank for 6. Repeated 4x
recovery jog down to the bottom of the lot for ab doracides.
- Freddy Mercury x 100
- American Hammer x 200
- Flutter kicks x 300
Mary:
PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.
Announcements:
Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.
Prayer:
Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.