• When: 7/24/15
  • QIC: Nails
  • The PAX: Stretch, Nails, Chewy


Three pax members showed up at Ironyard for Nails’ Q celebrating 65 years. He brought out an oldey but goody for his workout (a lot of grumbling the last time he did it, so it was good). Nails would never say this but I believe he is the epitome of what F3 stands for. The guy turned 65 earlier this week and continues to workout during the week posting in Columbia and Greenville where he works Monday through Wednesday. He serves Crhist our Lord a multitude of ways one of which is serving food to the homeless for over 15 years! It has been an honor getting to know Nails and I look forward to continuing to spend time with him. I hope the rest of you are only so lucky to be able to do the same. So here is his workout celebrating 65 blessed years.

The condition: the usual, hot and muggy

The Thang:
SSH x 25 OYO
Butt Kicks x 20 OYO
High knees x 20 OYO (total of 65)

Next we cycled through these exercises 5 times with the last bout performing 5 reps instead of 15 to total 65. All done with a KB.
Curls for girls each arm x 15
Overhead tricep extension x 15
Waiter Press each arm x 15
Shoulder press x 15
Squats x 15
around the world x 15
KB double arm swing x 15
Big Boy sit-ups x 15
LBC’s x 15
Overhead extension x 15
Brief rest period and then rinse and repeat

– Silent F this Saturday at 8:15
– Mission each Saturday at 8:30
– A bunch of stuff going on, check the website

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