After disclaimer and F3 5 core principlesquick mosey around the parking lot and back to the flag for: Weed Picker, Wind Mills, SSH, Willie May Hayes, Baby Arms Circle & Hillbilly.
Thang 1: Setup 7 cones as pain stations. Started with station 1 performed the exercise, carry coupon to station 2 performed the exercise and go back to station 1 performed the designated exercise and go to station 2 performed the exercise and station 3 and go back to station one and so on until we reached station 7. Here are the exercises & reps:
Kettle Bell Swing – 5
Overhead Press – 10
Mercans – 15
Curls – 20
Monkey Humper – 25
Flutter Kick with Coupon – 30
Gobblet Squat – 35
Thang 2: same exercises & reps at each station (2 rounds)
Burpees ring of fire
With a few minutes left for Mary, we did Gas pumper, 6 inches & LBC.
Pray for Dinghy’s job transition and death in the family
Pray for Morphine’s & family, dad passed away last week.
Pray for recovery from surgery for Feather’s dad & Flo’s mom.
Praises for good health.
Grateful for Boomer, Flo & others that started the Hooch. The closest AO to YHC live. Joining F3 has been a blessing and life changing for me (health & friendships with other men). Let’s continue to EH more sad clown, since I was one of them. Grateful & honor to lead this morning. Until next time, continue to accelerate & SYITG.