Beautiful morning for a beatdown.
Warm-O-Rama
Mosey for a then … 16 each:
Huggy Bears
SSH
Merkins
Abe Vegoda
Monkey Humpers
Mountain Climbers
The Thang
It is now time for the eights! Each rep of each exercise last for an eight count X 8 reps. Repeatomundo until time. This was inspired by Flower Child of F3 Orlando fame who has a habit of doing 8 count merkins every time he Qs and everyone hate…… loves it. Thank you Flower Child.
- Merkins
- Air Squats w/ 15 or 20 lb kettlebell or ruck
- Dips /w weight in lap
- Lunges w/ 15 or 20 lb kettlebell or ruck
- Irkins
- Monkey Humpers
- 8 Count Body Builders.
MOM
- Sit ups and press w/ weight
- American Hammer w/ weight
- Leg Raises w/ weight press
- LBCs w/ weight press
- Plank
COT
Announcements: CSPAN is the Q on Saturday. Show up and bring your Lehigh Valley best.
Prayers: Uptown Girl business, marriage, parenting
Praises: Bogey’s son (F3’s Mega EX) is transitioning very well to being in his permanent home
Count-A-Rama:5+1 FNG