- Workout Date - 03/27/2023
- Q In Charge - Longbottom
- The PAX - Uber, Mustang Sally, Longbottom
- AO -
Only 3 pax made it out of the fartsack to kick things off at #TheGate this week. Temperatures were cool but still comfortable to have your butt kicked F3 Style. Here is what you missed
Warm-up (Uber lead)
SSH x 20 IC
IW x 20 IC
Merkins x 10 IC
Deep Squats 25 OYO
The Thang
Mosey to Lake Forest playground for some pain stations
10 x pull-ups
15 x derkins
20 x squats
1 lap around track
repeat x 3
Mosey to John Knox Presb. lower parking lot for Dora
Upper body Dora
100 x merkins
200 x dips
300 x plank shoulder touches
Core Dora
100 x In & outs
200 x LBC’s
300 x Flutters
Mosey back to Aldersgate parking lot- and we are done
Prayers: Mustang Sally’s family, Lonbottoms family
Announcements: Jackaloupe coming in may. See weekly news letter for more information.