Active recovery w. Women’s weights

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

The Thang

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.

-Nae Nae

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.