Nothing Has Changed in 4 Years…
22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.
FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.
The Workout:
–A Little P90X – “Do your best, forget the rest”
- Jump shot 15x
- Double Airborne Heisman
- Run Stance Squats (switch feet-looking forward, touch toe)
- Swing Kicks
- Twist Combo, tip-toe twist
- Leapfrog Squats
Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers
Two Rock Shakur (grab two rocks)
- Biceps – In – 15x
- Triceps – Bent over curls
- Shoulders – Arnolds
- Biceps – Front
- Triceps – Overhead extensions
- Shoulders – Overhead
- Biceps – Outer
- Triceps – Tricep press on your back 40x
- Shoulders – Deltoid extensions – side raises – 15x
Crabjacks 25x
Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)
It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!
