Five pax gathered by the rock pile after the disclaimer for SSH, Grass Grabber, Single foot balance raises, L/R Squat toe touches, Peter Parker, Mtn. Climber, Windmills.
GYM CIRCUMNAVIGATION: 3 sets of 12 reps of four maneuvers: dirkins, big boys, jump squats, hillbilly. Run to back of gym, reverse ascend the wide ramp, 6 donkey kicks, return to front for another round via the ramp in front. Capped with calf raises.
FOOTBALL FIELD O’ PAIN: bear crawl while pushing rock 15 yards, then at 20 yard intervals, ALL WITH ROCK: 10x Turkish getups, 10x prisoner kneels, 10x lunge twist, 10x burpees rock lifts. Returned back across field doing same thing with 6 reps apiece. At end zone 15 curls, 10 tricep extensions.
RING O’ FIRE: 3x around: hold rock in squat, then extend arms holding 7 secs, and then hold rock directly overhead for one time around
Count, ID, COT Sharing / Prayer.
mmmBop is leaving for Hawaii soon… will miss him, but dude I be jelly furreal.
God bless the F3Nola brotherhood.
