F3 The Fort

Apologies for no video name-o-rama, my  phone battery died as soon as it started recording. Zapped by the cold.

11 PAX showed up on a chilly Monday morning to get better while slinging some iron together.  I did my best to keep everything in cadence or single count to keep everyone together and unified.

Warm-up

• Mosey Lap around the parking lot to warm up
• SSH – 30 I.C.
• Windmill – 10 I.C.
• Little Baby Arm Circles – 30 I.C.
• Arm stretches
• deep hip stretch squat
• Merkins on the bells – one hand on the bell at a time plus a diamond merkin in between. 5x of these
• Mountain Climbers – 15 I.C.
• Around the world with bell – 10 each direction
• Lunge with bell passing under leg – 10 each leg

The Thang

• Mosey to wall for a sit
  • while sitting on wall
    • 10 count with bell held out in front
    • 10 chest presses I.C.
• Mosey to low wall
• Curls – 10 each arm
• Big Boy situps – 10
• Squats – 10 I.C.
• Run lap around islands
• Tricep extensions – 10 I.C.
• American Hammers – 10 I.C.
• Calf Raises – 30 I.C.
• Run lap around islands
• Lawnmower Pulls – 10 each arm I.C.
• V-Ups with Bells – 10
• Step Ups – 10 each leg
• Run lap around islands
• Curls – 15 each arm
• Big Boy situps – 15
• Squats – 15 I.C.
• Asked a PAX to share what’s going on in his life and a recent victory
• Tricep extensions – 15 I.C.
• American Hammers – 15 I.C.
• Calf Raises – 30 I.C.
• Asked Peabody to share where he got his name and what’s going on in his life
• Lawnmower Pulls – 15 each arm I.C.
• V-Ups with Bells – 15
• Step Ups – 15 each leg
• Asked Trucker where he got his name and what’s going on in his life
• Mosey back to the COT
• Shelf lifts – 10 each side I.C.
• Hip flexor exercise – 10 repetitions of 5 movements

Great work and great mumblechatter today. It’s an honor and a privilege to lead. Thanks for the opportunity Assassin. See you brothers in the gloom soon!