Watch out for Rock Slides!

  • Workout Date - 05/20/2019
  • Q In Charge - Spackler
  • The PAX - Inspector Gadget, Hacksaw, Mani Pedi, Soda, FNG (Cush Tush), Double Windsor,
  • AO - Dog Pound

Disclaimer and F3 stuff given.

Warm Up:
SSH x 20 IC
IW x 20 IC
Arm circles forwards and backwards
Squats x 20 IC
5 Burpees OYO

Let’s go grab a rock from the pile and head to end of parking lot. Mani Pedi Man’s Up and grand a massive boulder. Good luck!

Jack Webb’s. 1 Merkin to 4 Overhead Press. We made it to 5:20.

Curls x 20 IC

Time for rock sliders. While in bear crawl position push rock out in front of you to each tree in parking lot. Stop at the tree and do 20 goblet Squats.

Hole rock overhead while lunging back to the trees. Stop at each tree and do 20 Merkins. Arms are now spent so great time for a Dora.

Grab a partner. Partner 1 runs to end of lot and back while Partner 2 does exercise. Flap jack and keep a continuous count. Exercises were:
100 Overhead Press
200 Goblet Squats
300 LBC with rock over chest.

Quick 10 count and YHC realizes still time left. Continue the Dora with
100 Tricep Extension
200 Flutter Kicks with rock over chest.

Heals to Heaven x 20 IC
American Hammers x 10 IC

Welcome FNG Cush Tush to F3
Gideons House guy and his dad need prayers.
Spackler M starting FIA group in TR
Cush tush a safe trip back to Minnesota

An awesome group of men this morning that helped push me. Mani Pedi kept convincing me to sprint. Plenty of calories burned at Dogpound

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