Flora sucks

4 HIM at Prison Yard today. FRAM got a solo run for EC. Dumbbells were in play today. 20’s, 25’s, 35’s and 40’s. Tunes were playing and here’s what happened.

Warm up lap around clubhouse
Good mornings
Willy Mayes Hayes
Arm circles
Upper body stretches

Flora 1-2-3
Partner 1 does the weighted exercise to start then swap after reps are completed.
100 row merkins on dumbbells (x10 reps)
– P2 holds plank
200 weighted American hammers (x20)
– P2 six inch hold
300 curb squats (x30)
– P2 squat hold

Mary
LBC’s x15
Reverse LBC’s x15
H2M x15
Exaggerated Freddy Mercuries x15
HAND

Announcements
Banana Seat to start co-Q’ing at Prison Yard. Expect call outs to Q.

Prayers
Farrington family (Frams neighbors) and Sunshine’s MIL had a stroke.

Good job today men!
BS out!