Six strong men showed up for the Golden Corral buffet this morning.  Everyone cashed in their coupons and received a cinder block that was used to burnout our shoulders and arms.

The Thang:

 Light Jog behind Teeter

Side Straddle Hop, Imperial Walker, Cherry Pickers, Mountain Climbers, Peter Parker, Parker Peter, Windmill – all x 15

Grab a Cinder Block

Curls – 1 minute – Merkins x 10

Curls – 1 minute – Bear Crawl / Jog back

Curls – 1 minute – Squats x 20

Curls – 1 minute – Lap around light pole

Curls – 1 minute – LBC’s x 20

Rinse and Repeat with Overhead Press and Chest Press – Arms and shoulders were officially smoked.

With a couple of minutes remaining we worked out abs:  Protractor and Freddy Mercury.

Moleskin: YHC’s goal was to burnout our arms and shoulders this morning.  After watching Free Bird’s arms shake while pouring a cup of coffee at Cross Roads I believe the goal was accomplished. It’s always an honor to lead a group of men that are committed to making themselves and the others around them better.

Check the newsletter for announcements on:  F3 Christmas Party, F3 Dads Star Wars movie, Childrens Attention Home, Joe Davis 5K and 10K, New Years Day Baxter Trail Run, and other events that are not coming to my mind at this time.