Monday Morning Swoll

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Very warm and muggy AF

FNGs: None

COP: SSH x20 IC; TTT x10 IC; LBAC Forward & Backward x10 each way; DQ x10 IC; 10 diamond merkins, 10 wide angle merkins, 10 ranger merkins

The Thang:
– Grab a block and head to the pavillion

FIRST SET: 20 curls for the girls, 20 tricep dips, 20 pickle pushers w/ the block

Repeato except curls and tricep dips were IC, 4 counts down & 4 counts up. Pickle pushers IC x20 w/o a block

90 degree curl hold for 40 seconds, over head tricep extension x20, hold pickle pusher up position w/ the block for 40 seconds

Lap around the farm house then 5 burpees OYO

SECOND SET:

20 bent over lawn mower rows for each arm, 30 chest press, 20 oblique dips w/ the block each side

20 front arm raises, 20 chest press w/ leg lifts, 20 Burt Reynolds each side

30 overhead press, 30 chest press with legs at 6 inches, 10 IC Nolan Ryans each side

Lap around the farmhouse followed by 5 burpees. Stow the blocks

Mary: Figure four x20, switch legs and again x20, WWII Reach Throughs x20, 20 Real American Hammers, Iron Cross x10, Flutter Kicks x20

Numberama: 4

Namerama: Woody, ACDC, Cold Cut

Pledge and COT

Announcements: None

Devo: None

Moleskin: It was a quiet day as the boys were laser focused on working those muscles. The core group of 4 men had all returned from various vacations and discussed what went on a bit. Most had put on weight.