A Year of Progress
FNGs: None
Warm Up: Kept the count guessing to simulate my discomfort and confusion of my first F3 Workout
Good Mornings
Daisy Pickers
SFAC Fwd/Bkwd
Seal Claps
OH Claps
SSH 52 IC (one for every week)
The Workout:
Battle Rope Timer – 40 OH Slams
Run Station
WWIV
Tri’s for the guys
Ground pounders
Jump Rope (Heavy)
80lb chest press
35lb KB swing
40lb Lawnmower
25lb DB Curls 4 Girls
120lb Rutrow
60lb OH Press
Sandbag Burpees
55lb Halos between the legsGreat work today men, and I appreciate the support today and for the entire year!
Mary: Popcorn Style
Freddie Mercury 15 IC
LBC’s
WWI
Meat Gazers
Announcements:
Run the Quay on Saturday 6/1/24 – F3 tentย
H1N1 has the Q at Sheepdog doing Stretchy Abs
Dad’s workout revival push, Fram has the 6/15/24 for June @womble, pick it up on the Q.
T-Claps (Recognition):
T-Claps from Fram for the 1yr, staying committed and continuing to grind.ย Also, reminding the group to find someone excelling in each one of the F3 lanes to help you improve.
Prayer:ย
Unspoken, Stovepipe led us out.