Pax: Lights Out (QIC) Optimus,, Mufasa, , Scarecrow,, Dr. Freud, Crash, OCB, Trader Joe, Rusty, Square,Class Act,
WARMUP:
Bean Pickers
Windmill
Hillbillies
Perfect Squats
Imperial Storm Troopers
THE THANG
Mr. Big Chest made an appearance each Pax could call out 1 time Mr. Big Chest all pax drop and do 10 Merkins so we got in 110 Merkins during the beatdown!!
Grab 2 bricks head to dumpster lot
This is a 4 set circuit with a 20 count in between
10 Alt front raise palms up
10 curls
10 standing flys
10 WW1 with Arnold Press
10-on six skull crushers to leg raise bricks reach for toes
Head to Pull up bars
4 rounds the first one was 10 then switched to 5
Pax did pullups others held Al Gore until bar open.
Then we partnered up did pullups or chinups while pax1 had legs on pax2 shoulders did 10 of these then switch 4 rounds
Grab a Block head to Mos7 hill
Blocks on top for a Ladder
We did 4 rounds that were 6 to 1
Round 1 Coupon Complex/ Squats
Round 2 Curls/Mountain Climbers
Round 3 One Arm row/Mike Tysons
Round 4 Chest Press/LBC
Blocks Home.
Mary 45 second Plank
MOLESKIN:
I was honored and humbled by the turnout this morning for my 67th Birthday and my 6th year Manniversary. Guys like I said in the preblast if I would have thought 20 years ago that at 67 years old I would get up early and go play in the rain,snow, cold, humid hot weather at 5:30 in the morning I would have laughed my Ass off. But I am so glad I found you guys you are all my Brothers and my friends and even you HHH and Class Act that like to bust my Balls all the time!!! I am anxious to see what is next for F3NWIND I feel we are just really starting to Grow. I would hope some of the Sad Clowns and our Kotters will get back out here soon,
God Bless You all
For Now
Lights Out