Intro: In honor of Creepers birthday, I am going to let him modify a few of the exercises.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Warm, mid 70s
COP: TTT x 15 (IC), Imperial Walkers x 15 (IC), LBC x10 (IC)
Everyone grab a block and head to the other side of the parking lot by the new building.
The Thang: Each exercise will be 26 reps.For Creeper is allowed to change 5 exercises to either 11 or 14.
(1-11 and 4-14s) The catch is, he has no idea what the next exercise is and needs to decide before the name of the exercise is given.
In between Rounds we will run from stop sign to stop sign.
Diamond Merkins-26 (OQ)
Curls for the Girls-26 (OQ)
OHP-26 (OQ) (Creepers 1st 14)
WWI Sit-ups-26 (OQ)
Sumo Squats-26 (OQ)
Decline Merkins-26 (OQ)
One arm Curl-26 (OQ each arm)
Up and Overs-26 (OQ)
Damnits-26 (OQ) (Creepers 2nd 14)
Incline Merkins-26 (OQ)
Bat Wings-26 (IC) (Creepers 3rd 14)
Bent over Rows-26 (OQ)
American Hammers x 26
Calf Raises x26 (each position)
Genuine x 26
Lulus x 26
Bent over Rows-26 (OQ) (Creepers 4th 14)
Flutter Kicks x 26 (Creepers 11)
Stow block and go back to flag
Mary: No time
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