Birthday Q
19 x SSH (2 count)
10 x Grass Grabbers
10 x Slow Vagodas
Arm Circles x30
Forward
Backward
Seal Claps
Overhead Claps
Chinooks
MNC’s
Mosey to the Coupons
The Thang
“Ages”
11’s but instead of 11 it’s the individual pax’s age.
Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.
50 & over can decrease by 10’s.
Bottom exercise is bench press with coupons.
Top exercise is squats
Firing line – 94 Calf Raises.
Ring of Fire Thrusters (x10)
Resting is plank with coupon
Give YHC some advice when done.
Put up Coupons and mosey to pad
Penguins x 19
Protractors
Freddie Mercury’s
Box cutters
Appreciators
YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.
