Workout and Run! It’s what we do!

Intro: YHC figured why not start the year out with a lucky game of poker.  Small from change from the last time I ran it, but it worked pretty well.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Perfect

COP: TTT x 10 (IC), Imperial Walkers x 10 (IC), LBAC x15 (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 25 reps. One Pax was allowed to change 5 exercises to either 11.

The catch is, they have 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.

1^st Round

Squats-25 (OQ)

Diamond Merkins-25 (OQ)

Curls for the Girls-25 (OQ)

OHP-15 (OQ)

WWI Sit-ups-25 (OQ)

2^nd Round

Sumo Squats-25 (OQ)

Decline Merkins-25 (OQ)

One arm Curl-25 (OQ each arm)

Up and Overs-25 (OQ)

Damnits-15 (OQ)

3^rd Round

Smurf-Jacks-25 (IC)

Incline Merkins-25 (OQ)

Bat Wings-15 (IC)

Bent over Rows-25 (OQ)

American Hammers x 25 (OQ)

4^th Round

Calf Raises x15 (each position)

Genuine x 25 (IC)

Lulus x 25 (OQ)

Flutter Kicks x 25 (IC)

Stow block and go back to flag

Mary: No time