Happy 4th F3 Anniversary LipSync
FNGs: Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area. Hope you feel better Pong. Please come back.
Warm Up: Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.
The Workout: PAX executed multiple exercises using dumbbells, kettlebells and TRX straps. Gump loved the straps! Lots of reps with weights ranging from 16-25 lbs. Exercises included: Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.
Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.
I recorded a video (will try to add to this post) inspired by Peeping Tom. File (video) too big to add.
Mary: Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.
Announcements: mulch this weekend. RUUN.
T-Claps (Recognition): Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace). Huge shout out for LipSync celebrating FOUR years of F3! We are all better because of you!
Prayer: Praise for successful medical test/lab results for PAX family members; unspoken.