Weather: partly cloudy and muggy 75

Pax: DC, Quick, Zoolander (Q)

*** Warm Up ***

  • Disclaimer Given and 5 Core Principles
  • SSH’s ICx20
  • Weed pickers ICx12 
  • Arm-o-rama (Arm Circles, Morrocan Night club, Arm Pretzels, Arm Raises)

*** The Thang ***

  • The Block Cooper: 10 Curls, 10 Squats, 10 Merkins. Carry block 2/3 of the way down the parking lot and back. (150m) Then 9, 9, 9 of same. Count down to 1.
  • Had a few extra minutes after the cooper so did 20 reps of the following exercises.  (Dips, OH Press, Kettle Bell Swings, Calf Raises)

*** Mary *** 

  • LBC’s 20 OYO   
  • Flutter Kicks ICx20     
  • American Hammers ICx10
  • Rinse and Repeat

Recover Recover and PBJ (Post, Brew, and Jams)

It was great having Quick out with us this evening. I copied Coyote’s work out from today’s gloom because it looked solid and would definitely push us (it was modified a little.) As we got going the mumble chatter was good but it quickly got quiet. Then the silence was broken by one of the pax saying “Man I don’t like Coyote!” However, as the reps got closer to the end the songs of sadness ended and it changed to “Ok, maybe I judged him to harshly.” And “ I like him more and more as the reps get down to lower numbers!” If an seriousness, thanks Coyote for the great beat down and to Quick and DC for coming out and pushing me.

Also, we are down to the last 2 beatdowns of OwlBear. It was a good experiment but the proof was undeniable, the best recipe for F3 is the gloom. So, OwlBear will be going into permanent hibernation at the end of the month. Thank you to all of the men who came out to see what it was like to work out on the opposite side of the gloom!!

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