Griswold and Rambler convened at 0500 for some skinny Murph training. Beanbag joined the 2 early risers for a full body circuit consisting of various equipment.

Warmup:

Arm Circles (in cadence x10)
Reverse (in cadence x10)
Good Mornings (in cadence x10)
Chest/shoulder stretches (in cadence x10)

The Thang:

A brief overview of what we were about to endure, and then to work!

13 stations – 20 reps each (2 rounds)
Bench Press (115 lbs.)
Merkins
Hammer Curls (20 lbs.)
Resistance Band curls
40lb. kettlebell swings
50lb. kettlebell upright row
Dips
50lb. tricep extension
Bent over row w/60lb. sandbag
Resistance band lat exercise
Sandbag squats
Sandbag lunges
Sandbag calf raises

CoT:

The Bull – coming up in Durham on 4/14 at Eno River State Park. For more info check #the_bull_channel.

BOM:

Going to the gym is always better with a workout partner and the most important reason is accountability. Knowing that someone is counting on you is the ultimate motivator. F3 offers us numerous accountability partners and we all need that encouragement along our journey. Be a good accountability partner and go out encourage your brothers, they’re will be a day where you’ll need it too!