- QIC: Sprocket
- When: 05/10/2024
- Pax: Cohiba, Happy Hour, Hash brown, Joe Lyons (F3 Long Duck), slovejoyv, Sofrito, Sprocket, Tesh, Time Machine, Vuvuzela
- Posted In: The Hive
WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot
50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats
30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls
30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls
Ran out of time to cash out
Tesh found a bracelet with the #Duda Right Thing printed on it
We went over the 5 core principles of F3
MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
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