Block Party

The Block Party

Seven Pax showed up on time and two were tardy. We start when we start men.

1/2 mile mosey

Warm-A-Rama

SSH x 10 ic

Abe Vagodas x 10 ic

Grass Pickers x 10 ic

Peter Parkers x 10 ic

Merkins x 10 ic

Tha Thang part uno

What goes up must come down, in reverse

Lunge to the top, backward lunge to the bottom

Shuffle left up, right down

Shuffle right up, left down

Bear Crawl up, Crawl Bear down

Crab Walk up, Walk Crab down

Mosey to the park for

Tha Thang part deuce

One man at each station, six pull up stations and three swing row stations

Two pull ups and you move one station to the left. Swing Rower moves when relieved until everyone is back at their original station.

People’s Donkey Balls

– One minute People’s Chair, 10 Donkey Kicks and 5 count each Balls to the Wall

Back at park for round two, three pull ups at each station until one round completed.

Long mosey back to the shovel flag for the Block Party.

Block Party

Block Rows two handed x 10 oyo

Single Arm Block Rows x 10 oyo per side

Single arm flys x 10 per side oyo

Two handed overhead press x 10 oyo

Single hand overhead press x 10 oyo per side

Mary

LBCs with block x 10 ic

WW1 situps with block x 10 ic

American Hammers with block x 10 ic

Six inches and hold with block on shins x 20 count

COT

Remember to check in on those around you not engaged. Loneliness is a disease and we have an avenue to battle against it. ABH – Always Be Headlocking.

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Sunrise Finish

You know we’re getting closer to summer when we start in the gloom and finish at sunrise. A short-lived 55 degrees this morning, with clear skies in the gloom. Men at the ready, disclaimer agreed upon, we jumped on it at 5:33. Desktop made a drive-by appearance at about 5:40. Conditions: 55 degrees and clear, little wind

Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, Toe Touch, (IC) Merkins, Mountain Climbers, Shoulder Taps, Peter Parkers, Mosey around the church

The Thang – Progressive Shuttle – longways across the south parking lot, shortened with each rep. PAX did a different exercise at each end, then immediately mosey’d to the far side. Burpees, Freddie Mercuries, Merkens, Squats, Abe Vigodas.

Wall Work – BTTW/Peoples Chair

Abs Over Easy – Flutter Kicks, American Hammers, Freddie Mercuries, Dying Cockroaches, Reverse Crunches, Half Supermans

Block Party – (OYO) Block Merkens, Clean and Jerk w/blocks

Mary – Sciatica Stretch front and sides, Knee to chest lower back stretch

COT

NOR

Prayer for those in need.

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Wilson Returns

Beautiful 50 degrees in Allentown this morning.  The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady.  (Castaway reference)

DISCLAIMER – free, open to all men, rotational lead, outdoors, end with CoT, modified as needed.  Accept with Aye!

WARMARAMA  – mosey around tree of life loop to playground and back to shovel flag. Circle up for IC -SSH, Imperial Walkers, Abe Vagoda, Daiser Pickers, Goodmornings, Merkin Plank Twists and take another mosey lap.

The Thang

Part 1 – Four Cones Box Drills – around the outside of cones, shuffle left, high knees, Broad Jump, Nur, Shuffle right.

Part 2 – Spartan OCR: Carry # 9 – Workout
Line up along one side of cones. Each pax at station.  10 minute AMRAP, keep rotating stations when you feel like your can’t do any more.  Switch on 4 laps around the outside of the 20ft x 20ft box carrying 55lb dumbbells.
  • 1. Heavy farmers carry (left) – 
  • 2. Heavy farmers carry (right)
  • 3. Walking lunges
  • 4. Bear crawl
  • 5. Crab Walk

Part 3 – Progressively Worse 1 Man Maker with 20lb dumbbell, 3 Medicine Ball Sit-ups, and 10 second hold.

  • Man Makers (25/15)
  • Sit-ups (x3)
  • Dead Hang (x10)

Next set, was 3 man makers, 6 sit-ups, and 20 second hold.  That’s about all the time we had.  Mosey bag to the flag for finish.  Mr. Brady and YHC tossed the Wilson (25lb) medicine ball back and fourth only dropping him on his head a couple of time.

CoT – prayers for Sunny, Chase, and Barry’s Family.  Praise for Mr. Brady’s Mother In Law.

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Monkey Humper Heaven

Warm up.

moseyed around the swamp field back to starting point. SS hops, Abe Vagotas, grass pickers , murkins, plank jacks, in cadence followed by neck, calf stretch and trunk rolls .

The “ Thang “

mosey to the monkey bars, paired up for pull ups. One pax did pull ups until he needed assistance from his partner. Flapjacked two sets .

Mosey to the pavilion and Circled up. I had each pax call out an exercise to do and in between each exercise we did the exercise Was chosen for that interval. First set was Monkey Humpers after each pax chosen exercise. Second set was Carolina dry docks finished with NameOrama, countarama, Circle of trust.

Murph Gauntlet

YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today’s beatdown.  A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow.

  1. Cones and  Coupons – placed forty yards apart on un-even grass surface across from pavilion.
  2. Every 0.10 of mile a cone was placed around the inside driveway and street to make a 0.50 mile loop.

Special thanks to Flame for delivering 10 Paver coupons each weighing 23 lbs.

Today’s workout was designed with the Murph and Spartan Races in mind.

Disclaimer – given

Warmarama

Mosey around the driveway and every .10 of mile (cone) stop for a quick round of 2 warm-up exercises.  All movements done in 10 count series, some IC others straight count.

  1. Arm Circles / Circle Arms
  2.  Daisy Pickers / Abe Vagodas
  3.  Monkey Humpers / Imperial Walkers
  4. Merkins / Crab Cakes
  5. Burpees / Bonnie Blairs

The Thang

Partner Up.  P1 is doing a Murph Set while P2 is doing a 40 yard shuttle run or coupon carry 4 times.

Murph Set Includes:

10 – Pull-ups

20 – Merkins

30 – Air Squats

In order to complete a full Murph you need 100 pull-ups, 200 Merkins, and 300 Air Squats.  So that means we do 10 sets.  Fortunately, or unfortunately this is only a 1 hour workout so we only completed 6 complete sets.

Mary

Mosey the driveway loop.  At each .10 cone stop for a quick round of 2 ab exercises.

  1. Flutter Kick / Scissor Kick
  2. Pickle Pushers / Pickle Pointers
  3. American Hammer / WWI
  4. Low Side Plank Lower and Raise / Left Legs

CoT

Praise for the Mothers this weekend.  YHC had a great trip to Hershey with the Mrs.  Praying for Lucky Punk as competes in National Fitness Competition, Special Prayers for Heavy Load and men like Dr. Seuss who make the time to stand beside another brother struggling.  Praise God for F3 and each of our attempts to get better, be the light into the world, and live 3rd.

 

New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world’s greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute work for knee health but mostly mixed up myself.If I called ten ,we did 20,if I called 20 we did 10.Counting is hard,we need to include it in Q source.I may ask Mani for a refresher course.Anyway we had fun and Fun is the unspoken f in f3.The only important number was 9 pax who posted and it was a great workout because of Hawkeye’s fng…. Traveling Man.                              Circle of trust,we prayed for, Traveling Man who lost his mother,Heavy load, Pottstowns new AO and more.I am personally thankful for our leaders help and dedication,our fellowship and the privilege to lead this awesome group of men today.

Number of FNGs: One

Remnants

Friday May 3 at 5:30AM

A true case of ‘showing up is half the battle’. 3 amigos Friday morning, DS and LH recovering from Sunday’s 1/2 marathon and YHC on the mend from bruised ribs and not having Q’d for a month. But we brought what we had any how and CTHT. With disclaimer agreed upon by all, we got to it.

Conditions: 50 degrees and clear, very little wind

Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, Abe Vigoda, (IC) Merkins, Mountain Climbers, Peter Parkers

Mosey – around the church

Abs Over Easy – Flutter Kicks, Freddie Mercuries, Leg Lift, Crazy Cockroach

Short Shuttle (50 ft) – Alligator Merkins, Bear Crawl, Crab Crawl

Merkin Shuttle (150ft) – beginning with 12 Merkins, sprint to the far side for 11 merkins, sprint back for 10… and so forth

People’s Chair – some post-Marathon mumble chatter for a couple minutes

Mary – (Dealer’s choice) WWI’s, Windshield Wipers, Sciatica Stretch, etc

COT
NOR
 

Dirty Trojan Mac Deuce

02-May-2019

Low 50s; foggy and damp

Four PAX present for the disclaimer.  We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout.  This is one advantage of straddling different AO’s.

Warm-a-rama:  Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Smurf Jacks, Bridges with alternating leg raises

The Thang:

Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps.  After each set, run a lap around the parking lot loop

Set 1

12 Ranger Merkins

12 Sumo Squats

12 Flutter Kicks

Set 2

12 Carolina Dry Docks

12 Plank Jump-ins

12 American Hammers

Set 3

12 Shoulder Taps

12 Lunges

12 Dying Cockroach

Set 4

12 Diamond Merkins

12 Pistol Squats

12 In-Outs

Mosey to Playground for  12 or AMRAP Pullups and 12 Underdogs (IC)

While Uptown Girl ran after an unsuspecting pedestrian on the track to EH him for F3, the rest of us did 12 Dips (IC)

Mosey back to the pavilion

Mary:  Australian Snow Angels and Mani-led yoga stretching

COT: Thanksgiving for F3 and the fellowship we enjoy.  Prayers for the growth of F3 to impact other men and our communities.

R&D

4 pax posted for a really beautiful morning at the Trojan. We did a few new exercises. Most successful. Some may need to stay in the r&d department.

WOR-short mosey and IC ssh, abe vigodas, grasspickers, imperial walkers, prom dates off 2 feet (and single leg as suggested in recent boot camp article),  Alabama ass kickers, merkin back to prayer position stretch

the thang

Footwork drills along line with burpees at the end-ladder of even number burpees from 2-10

to the playground for max pull ups/leg exercise/underdogs 2 times

partnered up – one group back to back heavy ball passes, other group did glute ham raises x 10 and flap jack

Had planned for plank exercise with all pax feet on next guys back, 4 pax group forming a square formation but didn’t turn out as planned at this point in the workout, plus a little tough on the back, may need to keep that in r&d permanently.

cot, nor

prayers of thanks and for our loved ones in need of healing

Climbing 25 Foot Ladder

A beautiful 52-degree Gloom.

Disclaimer given

Warmarama ensured

The Thang

Inspired by yesterday’s fire station run. Today we climb they similar ladder.

20 reps descending at each turn of.the run.

5 reps ascending at each turn of the run.

Round 1 – 5k pace run to first speed bump.  5 burpees and 20 scissors

Round 2 – 5k pace run to 2nd speed bump. 6 Bonnie Blair and 19 monkey jumpers

Round 3 – 5k pace run to 3rd speed bump. 7 Apollo Creeds and 18 side straddle hops

Round 4 –  fartlek  run fast slow between speed bumps finish at old speed limit sign. 8  Bonnie Blair jumping into Prisoner Squats four count and 17 second plank rotating on all four sides.

Recovery sprints forward and backwards around the circular parking lot.  16 merkins in cadence.

MARY

Starfish crunches

Windmills

COT

Easter, Mr. Brady Mother in law,  Clay Smith, Fleetwood Anniversary

 

 

 

 

Sharing

Woke this morning with intense sinus pressure and a massive headache. After some therapy I decided to give it a go and lead the workout. In the midst of the warmup I had an idea.

Two Pax were responsible for lower body, two for upper body and two for abs. Sharing is caring, right?

The rotation:

Uptown Girl – Lower Body

Long Haul – Upper Body

Dial Up – Abs

Flame – Lower Body

Mr. Brady – Upper Body

X-Man – Abs

We completed three rounds with different exercises led by each man.

 

The end end of the workout was led by YHC in a ManBroGa session. A few stretches were performed by the Pax to loosen any tight muscles or joints.

 

Announcements:

Fleetwood Manniversary on April 19th – Good Friday

St Luke’s Half and 5K next weekend

Valley Forge Manniversary on Memorial Day Weekend

No Man Left Behind

It was the most glorious Gloom I’ve seen this year. The second time this year I got to wear shorts and not freeze my tale off.

Long Haul and I decided 2 run the Uline Loop. Much Mumble chatter incurred after some warm up stretches and exercises to get the blood moving in the arms calves legs Etc.

Long Haul of course was very concerned about being six and therefore preventing the rest of the packs from getting the best workout possible for them.

It was further coined the Dilemma known as the Dual stable data problem. In fact it’s how countries win or lose Wars. When these stable data components of belief systems come into conflict or are crushed.

1. We always wait for the 6 and leave No Man Behind.

2.  The more intense and brutal the workout is the more likely men will continue to return to the workout. Men don’t show up for easy things. This is what makes the F3 group Allure attractive two more men than last night. Frankly it’s not about what anyone thinks. It’s just a matter of psychology that says there is a standard and you want to qualify for it so become part of this group that’ll make you better.

Like many things in life there are conflicting rules which can lead to confusion. If we over focus on one we will lose the other. It is our job to navigate each situation balancing out how much or compromising to accomplish the mission.

It is important to know that on our mission today on this three-mile Uline Loop. The 6 was lost and then found again at the end.

CoT

Mission completed after watch anxiety. We even lift it up Jason and prayer after completion.

 

 

Early spring sunrise Trojan beatdown

Disclaimer by Uptown,long mosey around the outer loop,modified up by Mr.Brady and Uptown to include sprints and burpees.Great cardio and a good sweat achieved by all.Next to the playground with pull ups,underdogs,knee ups,tricep dips,lots of ww ones with lots of mulch chips.Then a short mosey to the little or inside loop.There we did bear crawls,crab walks,lunges, squats…too many,push ups,lbcs.At this point, I was having do much fun working out with these brothers llost track of time and Uptown kept us on task.Then a strenuous Mary as cool down.We ended with our circle of trust…we praised the beautiful weather,our health,being together.We prayed for Downsizes bruised ribs which he soldiers through,Drop box’s work challenges and frustrations,Mr.Brady’s health and upcoming test,his mother inlaw’s health and my in law Dan who is in hospice and needs God’s help and peace. I have enjoyed every minute of every workout but today was even better, thanks guys,it was a privilege to Q. Long haul

Number of FNGs: Zero

spring thaw

Beautiful morning at the Trojan. Great seeing the sun coming up during the workout and thawing out the PAX. 3 PAX posted initially which had YHC recalculating the planned partner workout a bit, thankfully Mani made a clutch Trojan appearance which brought the group to 4.

WOR

Short mosey to bball court for stretching and then IC ssh, abe vigado, grass pickers, goof balls, mountain climbers, Alabama ass kickers, Australian snow angels, prom dates, crab cakes

The Thang:

Partner up – Power Merkins (reversed) – Partner 1 planks and partner 2 puts feet on his back for 6 merkins down to 1 jumping over to other side of partner at end of each set. Flap jack.

Mosey to playground – pull ups and underdogs x10 with partner squerkins x 10 in between – 2 sets each

Mosey to circle for a take on catch me if you can –

Partner 1 –starts a lunge walk: Partner 2 – does 10 OHClaps IC and 5 burpees and then sprints to catch partner 1 then a short recovery run to the beginning and flap jack

Repeated with – P1- crab walk: P2 – 10 peter parkers and 10 mt climbers IC

P1 – bear crawl: P2 – 10 LBCs and 10 Dry docks IC

P1 – burpee broad jump: P2- 10 plank jacks IC and 10 diamonds

COT/NOR

Prayers for several people who have lost loved ones recently and thanks and praise for the hope we have in God.

 

Hamburg 1st Manniversary

Saturday, March 30, 2019 / Hamburg, PA  / 50 degrees, calm winds, and only one car fire on the side of the road.

Showing up 20 minutes early for a workout is a good idea, says no one ever!  Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn’t manage to sneak in before Longhaul.  The mumble chatter in a clowncar makes getting up extra early well worth it.  The excitement for this day had been building for quite some time.  In truth this Q was having trouble sleeping the night before in anticipation of over 20 men to lead through the gloom for a beat down they wouldn’t soon forget.

Today we also honored Dial-up from the Lehigh Valley Pax with Log of Fame (a.k.a Laddy Glitter Sparkles).  The challenge was made to our Hamburg Pax to get 50 workouts in by next year so we can celebrate by burning their name on the Log and allowing them the honor of torturing each other by carrying the log the entire workout without letting in hit the ground.  If hits ground, 10 penalty burpees each time it hits.

DISCLAIMER  – provided by Dr. Seuss, he was spouting off about his disclaimer being lame and not getting hurt, modifying as need so you can’t pursue the Q for legal damages. It rhymed and made everyone laugh!  I clapped at the end.

WARMARAMA – mosey from the shovel flag to the middle of the park’s grassy field. Circle up for SSH, Abe Vogada, Grass Pickers, Merkins, Alabama Ass Kickers, Monkey Humpers, High Knees, Mountain Climbers, and maybe a few other things to get the heart rate up.

The Thang

YHC ranted for a few moments on F3 is as much about Fitness is it is about Male Community Leadership.  In addition to physically pushing each other our secondary aim is to bring men into more leadership experience, training, and influence. So today’s workout was CUE’d on FOUR aspects of leadership worth remembering.

1.)Listening – which no PAX ever heard their wife say he needed to work on this.

(aka 21s or Simon Says) Timothy Says :  4..8  SSH – 2 count 1 – 4 loud, and then stop exactly after doing 8 more, for a total of 12.  We need to stop exactly at the same time.  Every time we don’t all stop at the same time, there will a group penalty exercise called, starting with 4 reps, progressing to 8.

2.) Perseverance

Timothy’s Pyramid Building – 4 Diamonds 8 Blocks (aka 7 of Diamonds).  At each corner of the diamond, do stated rep count of selected exercise below, progress by 8 each round.  First guy to complete the pyramid picks a card from the F3 deck of pain to do until 6 completes

  1. Burpee x 8
  2. Flutter Kicks x 16
  3. Merkins x 24
  4. Monkey Thrusts x 32

Here is where we reached the base of the pyramid and instead of offering additional beating, we offered some physical and spiritual healing to mediate over.

1 Timothy 4:8 – For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

  1. Head Tappers x 24
  2. Pickle Climbers x 16
  3. Bonnie Blairs x 8

3. Team Work

Block Brigade (also can be done on Stairs or Long Hill) – 4 to 8 guys standing shoulder to shoulder in line.  Man at end passes Paver to guy at the end one man at a time.  Once hand off, race to end of line to receive the block going all the way to designated finish line.  To make extra challenging and ridiculously funny ask guys to Chinese fire drill around the group before taking the brick at end of line.

4. Fun

Rochamburpees Tournament– Rock paper scissors – while in low plank (chillcut) Best out of 3!  Whoever beats you, get become their alliance and cheer them on, as they go against the next challenger.  There was supposed to be some burpee consequences for the losing alliance; however, time was the enemy and we already owed some burpees for a dropped log.  FNG (aka Fumble) was crowned Rochamburpee Tournament Champion taking Long Haul in 3 rounds.

Mary

Mosey back to the shovel flag and pay up on the one drop of the log of fame.

CoT

CoRama = 25

No Rama = Fumble, Waterboy, Kubota, and Suds

Announcements – Coffeeteria at 412 with full-on cinnabon and grumb cake war between Elli and Jan!  Hiking to top of Pike’s Peak!  Flame urging each man to tell another guy about F3 because they don’t know they need it yet.

P&P – Neon took us out in prayer praising God for all these men of Hamburg and asking continued guidance, protection, wisdom, and growth for all of us.

Name-A-Rama
Number of FNGs: 4

A Few PAX Friday

It was nice warm morning at Faith Church for the 3 PAX that gathered.

Warm up

•Neck rolls,Trunk rolls, Abe vigodas, Grass pickers, Peter Parkers, Mountain climbers, Calf stretch, Hamstring stretch

Mosey- one lap around the the church

Cinder block party- Curls, side to side hops, military press, lunges

Mosey

Hill sprints – Round 1 – sprint/mercans, Round 2 – sprint/squats, Round 3 – sprint/monkey humpers

Mosey

Dips

Mosey

Rapid line hops

2 Rounds of Mary – Freddie Mercurys, Flutter Kicks, American Hammers, Crunchy Frogs

Prayer for PAX in Hamburg

 

 

 

 

 

Sharing Trouble at the Trojan

28-MAR-2019

One of the advantages of working out in different AOs is that I can occasionally repeat a workout.  That is what I did this time — repeat the Grill workout from last Saturday (with some modification)

 Day’s Thought: Focus on Mental Health Awareness in support of F3 Louisville initiative #F3MentalBattle

Anxiety, Mood disorders, Schizophrenia

Early signs: withdrawal, sleep/eat too much, low energy, drug use, uncharacteristic emotions, confusion, thoughts of harming self/others, delusions

Treatment – psychotherapy, medication, self-help (lifestyle changes)

Mosey the short loop to the playground.  Stop half-way for Warm-a-rama: Arm Circles, Trunk Rolls, SSH, Monkey Humpers, Abe Vigoda, Grass Pickers, Plank Jacks, Calf Stretch

The Thang:

  • 10 Underdogs
  • Pullups (AMRAP)

Mosey back to pavilion parking lot

Circle of Pain/Share My Troubles: “I am able to do all things through Christ who strengthens me.  Nevertheless, you did well to share with me in my trouble.” Phil 4:13&14

13 stations, 14 reps at each station

Man, in center, jumps rope.  As each man completes a station he has option to relieve the man in the center or continue to next station.

  • Flutter Kicks
  • Lunges
  • Squats
  • Diamond Merkins
  • Half Superman
  • Merkins
  • WWI Sit Ups
  • Mountain Climbers
  • Side Squats
  • Crab Cakes
  • Elbow Lifts
  • Carolina Dry Docks
  • Alternating Shoulder Taps

During this routine, Uptown shared some modifications to some of the exercises he picked up while watching YouTube during his recovery.  These include Head Taps, a modified shoulder tap; a combo squat/imperial walker; and a combo six inches/american hammer.  There were probably a few others that he is going to have to demonstrate again.

Mary: Dealer’s Choice — American Hammers, LBCs, Six Inch Hammers, V Ups, Freddie Mercury, Star Fish Crunches, WWI

COT: Gratitude for staring off day with a great group of men and the amazing community of the F3 brotherhood!

Head, shoulders, knees and toes 3/19/19

Tuesday 3/19/19 The Swamp

We started with dealers choice stretches… warm up with a mosey

The thang… 4 rounds of dealers choice… head shoulders knees and toes.  We started off with upper body and worked our way down with each round with a Mosey in between.

  1. Finished with count o Rama,  name o Rama prayers and praises.

 

 

Running in the rain,at the Trojan

Started with a brief reading of the scripture Luke9:32 about the transfiguration of Christ and how it relates to our continuing transfirmation to better men which aligns with F3.If you get the man right, you get the world right.                  Warmara included stretching side straddle hops,Abe vigodas,grass pickers, merkins,Parker Peters.               The Thang included mosey,sprints around loop three times interspersed with burpees,ranger merkins,side planks,planks,dips,step ups,bear crawl,crab walk,walking lunges,high knees, balls to the wall .We cooled down with the world’s greatest stretch and cobra.                                       Praises and prayers We prayed for Beakers work environment,his wife’s trip to North Carolina,his cooking while she’s away.We prayed for Mr.Brady’s sick kids,passing around a bug,fever etc, especially his sons fever.We talked about Louisville f3 dedicating March27 to mental health and how we have people in our lives suffering.We discussed Hamburg’s one year anniversary with Uptown s return at Q.Beaker called Q at the Trojan next week.Personally I am very grateful for everyone and every workout.It was great working out with you today,thx Long Haul.Number of FNGs: Zero

Faith hill climb

WARM UP…

SS Hops, grass pickers, Abe Vagotas, neck/ hip rolls OYO , murkins, mountain climbers, SS Hops, Mosey around the outer parking lot.

The THANG….

Ran to the bottom of the hill…( dealers choice) each pax picked an exercise, after each exercise we ran to the top of the hill and returned for the next exercise. Completing four exercises.  Then ran to the shed for some coupons. Did military press, curls, arm rows ( each arm) , diamond push ups then monkey humpers. Finished with Mary, prayer request and Circle of trust.

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