11 Pax gathered in the Gloom for a Kamikaze led Hump Day #F3FUN
Conditions – 59 and cloudy – did that F3 Legal Thing
Warmup – Cinder Block (CB) Selection followed by 3ct – SSHx15, TTTx 15, IWx15, LBACFx15, RTRx15, LBACRx15. Amble to KG Drive – for 20 Merkins x20 LBC’s x20 Squats – right turn to Guard Shack – with repeat of 20x20x20 at each Cul-de-sac. Total of 4/10 mile with 100 each – Merkins, LBC’s, Squats.
Back to the Shovel Flag for ROUND 1 – 3ct with CB 20 OHP, 20 Squats, 20 Curls, 15 Pull over Press, 20 BBSU -OYO, 25 Chest Press. Followed by Parking Lot Mosey (PLM). ROUND 2 – 3ct with CB 20 OHP, 20 Squats, 20 Curls, 15 Pull over Press, 20 BBSU -OYO, 20 Chest Press and PLM. ROUND 3 – 3ct with CB 15 OHP, 15 Squats, 15 Curls, 10 Pull over Press, 15 BBSU -OYO, and closed out with a crowd pleasing 25 Chest Press.
CB return
Announcements – HDHH – Bar None
Prayer and out – glad to have Fudd back in the gloom #flubug, Schwetty and OC are always welcome at the Castle and Cherry Garcia – 2nd workout #gettingstronger