Tri-Q at The Fort

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It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.

As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:

WARMUP

 There was no Warm-Up

THE THANG

Italian Job moved right into working the upper body. This is what was done:

10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).

After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:

Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.

Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:

YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between.  We did 2 to 3 exercises for each set and started at the bottom of the hill.

We did the following with a jailbreak between sets.

All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak

20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak

20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top

20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2

Mosey to COT where IJ led us in another 10-Burpees for fun

Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.

NMM

Canseco shared his heart this morning. Below is what he discussed:

The sun came through the clouds and shined directly on us during Reborn’s leg workout.  We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet.  I had something to share with the PAX and in that moment this capped it off.

I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me.  So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb.  On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.

Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next.  The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb.  I find this interesting as he is dead yet they didn’t believe?

I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit.  Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.”  Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.

We know what happened next.  We have record and an account of the resurrection.  But we still have to figure out what we are going to do with Jesus?

Is Jesus threatening your Kingdom, life, and world.  Are you keeping him at distance and putting HIM away somewhere so as to hide?

Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM.  You can’t hide from the light!!!

My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.

ANNOUNCEMENTS

April 3rd F Theme-Be Still.

Summer Lawn Service at the Care Center-Sign up now.

Manion WOD-April 27-See Cobra Kai.

Date Night-April 27-Contact Wegmans.

PRAYERS/PRAISES

Prayers and praises were mentioned and Italian Job

lifted them up.

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10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

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Fishing with Bass-oh-Matic

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Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better.  No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???

Time to Mosey!  

Circle up for the most important 10 mins of the morning :  The Warm-up! (avoid injury)

SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10,  Windmills X 10, Cherry Pickers X 10,  Hamstring Stretch (Right over Left)  – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels  – Warm up Complete – Time to Mosey!

Start with some DORA  – Partner up! :  100 Bobby Hurley’s  ( Partner Plank ) X 20 :  200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap)  – modified to 200 Step ups.

Time to Mosey around the school to the Wall !  Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty.   Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest!    Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic.  That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line.  We worked our way down the line with a big grin worn by Bass-o-Matic,  as he relaxed in the chair.  Recover!  Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out,  side by side with each Pax!  (Impressive!! – HIM)

Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still”  :  Time to Organize Personal Priorities,  What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are!  “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your  burdens, He can provide STABILITY in your life!  Offer God the gift of Stillness in times of Quietness!  Aye!

Time to Mosey!  We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement!  We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout.  We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:

1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15

2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15

3rd Lightpole  Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15

4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)

COT:  Reminder about Mental Health conversations and awareness!  Q Source, Prayers and Praises: Closed out.

Blessed for the Opportunity to “Q”  – Blessed for F3 and association with HIM!

 

 

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7 for the flatest route possible in Tega Cay

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7 PAX showed up for day 16 of Ass Kickin’ April.  The Carowoods loop was selected as the route of choice. 5.25 miles of mostly flat.  Safety was brought up this morning.  It should be brought up at every run AO if crossing streets and busy intersections.  Trust No one (driving at 0500).

COT: Safe travels, safe returns and safe deliveries (Falcon Crest’s M bringing in another shortie hopefully next week!).  Easter!

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Duck Season

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12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks ago in the gloom at FireAnt, I was a bit worried. Wasn’t sure I physically had what it took to lead men of this caliber with barely 1.5 months of F3 #BEATDOWNS under my belt. I felt the drive to #Accelerate and took him up on the offer. 1 day short of 2 full months in, I took the reins. I said that to Say this- F3 is the real deal. From day 1 I have had far more in shape and capable guys pick me up and push me through the hardest challenges. Creates a real drive in a Fella to Accelerate! You don’t get that w/your ear buds at the gym! No Turning Back Now!

Now to the Fun!

0514- All veteran Pax on hand, so a quick disclaimer about No Liability, all exercises are suggestions and modify as needed.

Quicker than expected Migration/Mosey to the back of the school with a ½ lap around the track and circle up for COP.

Warm Up “The Hunt”

  1. 15-16 SSH IC
  2. 20 Morrocan Nite Clubs IC
  3. 20ish Imperial Walkers- Yes it is harder to count the cadence but the more the merrier, Right?
  4. Ahead of time so an on the FLY adjustment:
  5. Plank Position- Hold some decent amount of time.

While holding Plank: Question our 3yr anniversary man Da Vinci- What the Best Part of his F3 Journey? Comradery with the Pax and the consistent Push to be and do better. Not a direct quote but the sentiment is right.

  1. SuperMan: Question Lutefisk on His favorite park of F3? Knowing there is a car in his drive way waiting for him to go workout every day.
  2. SuperMan w/ Arm Flutters- Mumblechatter picked up here with guys swimming with arms and legs churning away. Question Cornerstone on the above. Comradery again was the Key. Yes it does get harder to talk and listen while holding an Arm Flutter SuperMan!

Back to our Feet for last preset exercise

  1. 15 Cherry Pickers IC

Migrate to side of School for 2 rounds of peoples chair with Bear Crawl down the line. Rnd 2 PC with 10 squats down the line.

Migrate back to the Front of the AO.

The Thang- #TheDucksStrikeBack

Johnny Cash showed up for an Ole Fashioned Ring of Fire. Preplanned on the day before so all exercises and modes of travel were all  written in  chalk, including directional arrows. Pax partnered up to hold rep accountability. Thanks Jedi for keeping me honest on that 1st set of Burpees. Not sure how I got off but yes I was short reps and made them up accordingly.

We met at the center of the ring and knocked out the first set of 10 Merkins.

  1. 25 Carolina Dry Docks- Duck Walk to Center -10 Merkins
  2. 20 Lunges 10/leg –DW to Center – 10 Merkins
  3. 15 Bomb Jacks- Bear Crawl to Center- 10 Merkins
  4. 15 BBS and 15 LBC-BC to Center- 10 Merkins
  5. 15 Burpees- BC to Center- 10 Merkins
  6. 15 Diamond Merkins- Sprint to First green column in traffic circle and back.
  7. 25 Mountain Climbers- Sprint to cone in handicap spot- Surprise 10 Squats
  8. 15 GTOs with provided Ruck or Cinder Blocks. Sprint to cone in back corner- Surprise 10 more squats.

Sounds like most pairs and 1 threesome made 2-2.5 rounds. Might have had a pair of Monster #HIMs who made 3 full rotations, Cha-Ching and Lutefisk. That has not been verbally confirmed but Good On Ya Men either way.

Big Ups to Royale for knocking out the entire workout with his Ruck ON. #RuckFriendly

Wrap up to COT w/ 2mins to spare. FunHouse suggested 2 mins of SSH. Ask and Ye Shall Receive. Mumblechatter ensues over cadence pace so I sped up the count.

Announcements

Reminder about F3 Mental Health and Suicide Awareness- Keep it at the forefront.

Date Night 4-27 TT Ft Mill

Prayers and Praises

Bone’s Home Appraisal Today

Cornerstone- 2.0 having Blood work done and he is starting a new health plan.

PAX Traveling and injured.

Thanks Copyright for the Honor to Lead these Men!

 

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Run with Faster Men…

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A Running BB?  6 was the count at Sea Legs Tuesday. I couldn’t believe Bones was out here only 1 week after twisting his ankle pretty badly at the previous Sea Legs session.  You would think that would have slowed him down!

Gave disclaimer and course direction.  My goal was to run the Oleander Hill a couple times, I have set up a Strava segment for it to help us get better.  We would do that loop twice then head up to the Soccer fields on Palisades and head back to our start.

When we finished all PAX were accounted for, with Bones and Hauschka leading the way.  On our usual run for Sea Legs my goals is 5 miles.  Today I was pushed to 5.5 miles. How?  Bones slowed down long enough for me to pace with him for the first 4.5 miles.

So how do you run faster?  RUN WITH FASTER MEN.

Thanks for the push!

~Royale

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The Longest DORA

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This was my first time Qing The Coop. Ginsu was scheduled to Q, he had to be down range. So, Punch List asked me if i knew anyone who was free. I told him i would gladly take the Q slot. He was reluctant to commit. After a few tense minutes, he said I could have the job. I felt salty about it (not really). Punsh List and Wegmans are my shield locks, both are or have been site Q’s for The Coop (BADGER DEN) and yet niether had asked me to Q. With my (imaginary) Feelings hurt, I planned my weinke. I wanted it to be hard, I wanted to punish my friends and myself.  I’m always excited for kicks to the face.

The clock struck 0515 and looking around the circle of the men gathered, I noticed that Kiser had made his return from IR. Shield gave the disclaimer and we took off in a mosey. Shield is preparing for his VQ Monday at THE HONEY BADGER. After our mosey Shield led us in some windmills, monacan night clubs, mountain climbers, and maybe one more. Shield did a fine job and turned things over YHC.

I announced to the PAX that my imaginary feelings were hurt and I planned to take my pain out on them. We made our way over by the pull-up bars and  I briefed the PAX.  There woud be no pull-ups today. I had better plans.

The Thang 

Partner Up

DORA 1,2,3,4,5 + Quad-zilla

100 Carolina Dry Docks

200 Merkins

300 LBC

400 Mt. Climbers

500 Flutters

Partner 1 does the exercise while Partner 2 RUNS down the hill (toward elementary school) to stop sign. Then Partner 2 NURS (runs backwards) back up the hill to relieve Partner 1.  Quadzilla is always a crowd pleaser. Its the gift that keeps on giving. DORA took longer to complete than I anticipated. With 10 minutes left we moved over near COT. There we Prisoner ran (hands on top of head) up the hill towards the HIgh School. Stopped at a random sign, and performed a set of She Hate Me’s: 10 Prisoner squats (hands on head), 10 Burps, 10 merkins.  We ran back down the hill for a round of Mary followed by COT.

I had fun. Every morning is a great morning to wake up and push yourself beyond what you thought possible. This was the longest DORA I had ever experienced. And to think, I was thinking of making it an individual Dora, maybe next time.

 

Thanks Punch List for the opportunity to lead. Dont hesitate to ask me again.

 

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Being Still at the Pantheon

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4 warriors met in the gloom at the Pantheon. No FNGs present, so the disclaimer was short and we started with some stretching.

Warmup

2 sets Single leg stretch – one foot planted with knee bent and six near the earth, the other straight out to the side with toes up for a mental count of 30, hold and keep the six down when transferring to the opposite foot
Side split for mental count of 30
10x split fingertip pushups – Fingertips on the ground, sway back as you sink, sway forward to put weight on the fingers as you push up

Mosey to the back parking lot
20x SSH
10x “Werewolf” merkins

The Thang

Mosey to the swings for some fun.
Here we did an exercise using the swings with feet on the swings and palms on the ground in plank position.  (The surface of the playground is this rubbery stuff, so it makes what we were going to do easier on the wrists.) Then a run across the playground (the short way) to the sidewalk by the fence for another exercise. Always running between each.
SET 1
10x Mantis strike pushups – Do half a merkin and explode up with enough force to get some air. Flip those hands over and land on the back of the wrist with the hand folded in (fingertips up for the mantis strike were demonstrated, but definitely not required).  Alternate every pushup.
10x squats
SET 2
10x knees to chest – Pull the knees into the chest while on the swing, it feels easy the first few times
10x Pretzel crunch (each leg)
SET 3
10x mantis strike pushup
30 second hold – No name for this one. Left elbow and knee on the ground. Right palm on the ground. Right leg straight and as high as it can go with toes pulled in towards the knee.  Keep it high for the entire time.  Both sides
SET 4
10x knees to chest
10x squats – Asked for an audible from Slapshot and got squats

The next thang

Mosey to the amphitheater
Here the plan was to follow the sidewalk.  PAX ran up the left side and down to the end of the sidewalk and performed a number of reps before running back to the main path, up a branch and down again.  There are four ends, so each time there are four exercises.
SET 1
5x Squats, 5x single leg touch the ground (think single leg deadlift, but straight leg down and up), 5x burpees, Bear crawl the length of the last path and back
SET 2
After a 10 count… YHC still needed some air and spoke a bit about how he spent a lot of time ‘being still’ when trying to understand things he can change and should, can change and shouldn’t, and can’t change at all.
Then… Rinse and repeat from SET 1
SET 3
YHC needed some more air, so we assumed “bow and arrow” stance.  Right knee bent (90 degrees), left leg straight. Right hand at right temple, palm out, left arm extended over left leg in a fist with thumb down.  30 seconds and shift to bending the left.
Called out to each PAX for new exercises and got:
Tesh -> 10x 4-count Russian Twists
Slapshot -> 10x Merkins
JWOWW -> 10x donkey kicks
YHC -> 10x Monkey squats

When set 3 was completed there was six minutes left. Time for one more mental position.  Again, no name that I recall, but…
Stand on the right leg, slightly bent. Left knee high with toe pointed down. Back slightly arched, looking over the right shoulder and behind, right arm extended with palm up, left hand palm up by the right armpit.  Hold for 30 seconds (there was a lot of hopping on YHC’s part) and then switch to the other side.

A quick Mosey to COT and enough time for 10 4-count flutters and 20 4-count Russian twists.

COT

At the request of the PAX, YHC expounded a bit on ‘being still’ when dealing with situations where one can, can and shouldn’t, and cannot at all take actions.

YHC practiced with things like job interviews and personal relationships praying and setting defined action dates.  Often starring at the phone, desperately desiring to make an ill-advised phone call… the wait until the date and time was crucial.  It was never about lengthening the wait to condition the mind, so much as making wise decisions about not stirring a pot that doesn’t need stirring.

Announcements were announced. Lots of stuff happening.  Stuff your faces with a cannoli and mow lawns with Assassin!

Prayers and praises were offered and the PAX went home with a little more peaceful warrior in their blood.

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Spring Break at the Colosseum

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Jekyll put out the request on the Twitter machine for a last-minute Q at Colosseum. YHC hadn’t been to that AO in some time and figured, why not? There are some good spaces over there and the PAX are usually up for a tough workout. So, I threw something together and hoped for the best.

Arrived a bit early to set out the cones behind the school, and was honestly a little disappointed when I didn’t see any vehicles upon my return to the parking lot. Apparently there was one, I’m just blind, and JWOW came over to join me a couple minutes before 0515. It was quickly obvious that it was just the two of us, but you can’t ask for a much better person to join you on a cold morning than JWOW. And since I always try to plan a workout that can be done by one or by one hundred, I wasn’t worried about changing things up. Counting in cadence gets a little weird in a group of two, but we’re grown-ups and got over the awkward pretty fast.

Started with a mosey through both drop-off loops, mixing in side shuffles, karaoke, butt kickers, knees to chest, and toy soldiers (the standards). Line-segmented up (no circles here) by the basketball hoops for windmills, Moroccan night clubs, hillbilly squat walkers, and merkins. At least, I think that’s what we did. My memory isn’t so great anymore.

Quick mosey to the small parking lot with the short wall for the Thang.

Simple gauntlet style. Six cones. Descend the ladder (10-9-8-7-6…) for reps.

Cone 1: Burpees

Bear crawl to cone 2

Cone 2: Squat Jumps

Broad jump to cone 3

Cone 3: Merkins

Broad jump to cone 4

Cone 4: Runners Lunge High Knee Skips (count is per side)

Bear crawl to cone 5

Cone 5: calf raises on the curb

Get over the wall to Cone 6

Cone 6: BTTW shoulder taps

Turn around and go back, hitting cones 5-2 (with appropriate movement from cone to cone) for a second round of the same exercise. It makes more sense when you do it, and I think I used fewer words to explain.

Good 2nd F made for a fairly enjoyable time while we also pushed each other to get through the round of 5. It didn’t add up to a ton of reps, but it felt like a lot. Those runners lunge jump things are mean. Everybody who wasn’t there got off easy.

On the plus side, this just means I can reuse the workout, since only JWOWW and I have done it. You’re welcome.

Quick jog back to line segment of trust for announcements and prayers.

Jedi out.

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Of Dice and Men

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6 men decided they liked the cold steel of a kettlebell more than the comfort of a fartsack. Disclaimer was disclaimed, and we were off for a mosey.

Warmup

sun gods, produce pickers, mountain climbers, some static stretching, downward dog, honeymooner… If you are actually reading the warmup portion of this backblast Tweet @toddbrodie2 a money emoji. He’ll give you $5 next time he sees you.

 

Farmer Carries

Partner up. P1 takes two KBs and farmer carries them the length of the parking lot and back (about 200 yards round trip). P2 AMARAPs the static exercise for the round while waiting. Flapjack. When both partners are done they do the partner exercise together. Then rinse repeat for each round.

1.       Static:  Merkins, Partner: 20 goblet curls (SC)

2.       Static: Boxcutters, Partner: 20 KB American Hammers (DC)

3.       Static: Bombjacks, Partner: 20 KB Partner Twists (DC)

 

Dice’n in the Dark

YHC’s cushy foam die made the trip to Cannonball this morning. PAX take turns rolling the die to determine the exercise. Reps are determined by the round: 10, 20, 30, 40, 50, 60, 60, 50, 40, 30, 20, 10 though we did not make it nearly that far. Between rolls run to the top of the hill and back (without KB) and do an increasing number of KB swings (+1 per round). The die values were:

1 = Flutters w/ Press (DC)

2 = Goblet Curls

3 = KB Calf Raises

4 = Tricep Extensions

5 = Monkey Humpers

6 = Bent Over Rows

Great to be out in the gloom this AM. Both the mumble chatter and the sweat were flowing richly. Shout out to Two Ferns for the opportunity to have some fun planning a KB workout. If you haven’t been to this AO yet, you should definitely make plans to roll by and check it out.

Stay Classy,

Homebrew  

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