We did recover

6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.

FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.