Warm up

• Arm Circles (in cadence x10)
• Reverse (in cadence x10)
• Willie Mays Hayes (in cadence x10)
• Slow Squats (in cadence x10)

The Thang

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

19 stations – 50 seconds of work/20 seconds of rest (fellowship lap after each 5 exercises)

At some point some unnamed PAX questioned the accuracy of the 50 second and 20 second intervals.

• Cinder Block overhead press
• Merkins
• Hammer Curls (20 lbs.)
• Straight bar curls
• 40lb. kettlebell swings
• LBC’s
• 50lb. kettlebell upright row
• Military merkin
• Ruck plate tricep extension
• WWII’s
• Plank kickbacks
• Front plate raises (25 lbs.)
• Kettlebell goblet squats
• Plank shoulder taps
• Resistance band fly
• Flutterkicks
• Sandbag squats
• Sandbag lunges
• Derkins

Announcements

Come out and support Zika and his foundation this Saturday the 9th from 6-10PM. F3 will be there in force! Singlet will be sangin’, Rambler’s M, Treble, will belt out some standards and Bandcamp and crew will be playing providing instrumentation. Silent auctions, drinks, appetizers, it’s a perfect opportunity for some 2nd and 3rd F!

https://www.malawichildrensinitiative.org/cocktails-for-kids-2018

BOM: Encourage everyone to read the article from Endurance magazine by Lo Pair.  Amazing story and really hits at the core of what F3 is all about. Will certainly make you proud to be a part of this organization.