6.15.2022: Bus Depot
PAX: Minivan (R), Bartman (R), Twinkle Toes (DR: Marietta), DOW (DR: Raleigh), Tubbs, Nae Nae (QIC)
Conditions: A chilly 78 degrees
Disclaimer: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper, stronger, and faster today.
Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Warmup: TTTx15, ACx15, RACx15, Mikey Phelpsx15
Mosey around the perimeter of the Bus Depot so that I could figure out what the workout was going to be
6 PAX w. 7 Options
Opt. 1: Mule kicks w. ankle weights
Opt. 2: 10 Rep Shoulder Fly Thumbs Down, 10 Thumbs Up & 10 Rotator Cuff
Opt. 3: Back Fly
Opt. 4: Tricep Dumbell press
Opt. 5: Kettle Bell Swings
Opt. 6: V Ups w. 12# Bar
Opt. 7: Squats w. 30# Pack
Each PAX individually runs 2 laps while the other 5 PAX perform 1 of the 7 options. Once the PAX finishes run, move to next exercise until everyone has rotated through.
Mary: 1 more lap for good measure
Prayer Request: Continued prayers for Goose and for all those unspoken. Prayers for Twinkle Toes and making the best decision for his professional future.
Moleskin: Taking some tips from Schnitzel’s weight workout at the BD, I decided it was time for another workout like that. While the weight wasn’t heavy, the 2 laps gave us plenty of time to work on tone, not bulk.
In the end, I had to apologize to my wife for borrowing her weights and bringing them back dripping with sweat, but I would do it again.
Thanks again men, always a pleasure.