Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he’s continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to the workout to accelerate each man’s fitness.

Warmarama – Uptown Girl

Mosey .65 miles to the football field, stopping every .10 – .20 miles for a recovery and warm-up circuit. (SSH, Mountain Climbers, Low Slow Squats, Carolina Dry Docks, Lunges, Abe Vagoda, Grass Pickers)

The Thang
Part 1 – Quarter Pounder (Beaker)
Sprint 25 yards, drop for 25 merkins, NUR back to goal line.
Sprint 50 yards, stop for 50 squats, NUR back to goal line.
Sprint 75 yards, stop for 75 mountain climbers, NUR back to goal line.
Sprint 100 yards, stop for 100 SSH, NUR back to goal line.
Part 2 – Jungle Gym (Dr. Seuss)
20 circuits of 30 seconds on and 30 seconds off. (Adding music and coupons for extra glory)
1. Underdogs
2. Heavy Bag
3. Dips
4. Pull-ups
5. Knee Ups
6. Squat Press DB
7. DB swings
8. Man Makers
9. Back Rows
10.  Reverse Lunges
Mary – (Open House)
In and Out Abs, Box Cutters, LBCs, Flutter Kicks, Side Plank, Merkins, American Hammers
CoT
TAP goes to X-man’s brother for marriage, Ranger’s back, Quadzilla’s father Melanoma cancer surgery.
Announcements for Labor Day Convergence,  Flame’s Grill Out, Coffeteria and Q-Source Shieldlock discussion.
Number of FNGs: 1

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