A Handfull

QIC: NotoriousNYC
PAX POSTED: Castro,Bartman,Grouper,Dillio,Notoriousnyc

Five pax posted on this absolutely glorious morning. The flag was planted. The core principals of F3 were read in full. A disclaimer was given and we went straight to work.

Warm ups. 15 count all IC

Side Straddle Hops

Windmills

Cotton Pickers

Baby Arm Circles

The Thang:

Mosey to Sunlake Blvd

15 Merkins per 15 street lights Northbound

Total 225 Merkins

Mosey to dead end at the cow pasture

2 sets of Bruce Lee’s consisting of the following:

20 Flutter Kicks(per leg)

20 Leg Raises

20 American Hammers(per side)

20 Dying Cockroaches(per leg)

20 LBC’s

20 Freddy Mercuries (per leg)

1 Set of Leg-o-rama

30 Squats with weights

30 lunges with weights

30 Monkey Humpers

Howling monkeys

Upper Body Work

30 Over Head Presses with weights

30 Curls with weights

20 Tricep Extensions with weights

Arm Extension Ring of Fire with weights

Rinse And Repeat

Indian run back to BB courts with stopping once for 20 plank jacks

At BB Courts we finished up with 10 Burpees

COT:

Prayers for Castro as he embarks on his military service, prayers for his safety and thanks for the service which he will provide to our country, prayers for the men that are travelling and finally for the men that are fartsacking we hope that they can get back out there and workout with us!

Moleskin:

Another sad day as we lose Castro. He will be missed. I remember his first workout and he spilled merlot. Now he is kicking all our butts on our workouts! God bless you Castro and please stay in touch! Great job by all the men today. The Merkins progressively got worse and the men pushed their way through the pain. Great job by Bartman today. Running is his weakness and he never gave up. He really pushed himself to the limit. He knew what I had planned and he still showed up and gutted it out. Great to have him back out there! Yes there was only a handful of us out there today. We have several members travelling. We missed you and I hope after you have read my blast you missed what we did!

By | 2018-03-29T07:24:03+00:00 March 29th, 2018|Back Blasts|0 Comments

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