Quick & Painful

AO: Atlas

When: 02/09/2021

PAX: Thud, Switch, Meltdown, Rusty, Ollie

QIC: Woody

Nice morning. Warmer temp. Grab a cinder and mat. Disclaimer given. Let’s go.

Warm-O-Rama:

Sun Gods – 2 mins

Hillbillies X 11

Copperhead Squat x 11

The Thang:

Tabata style

3 rounds of 7 exercises…2 minute each

90 seconds work…30 secs of rest.

  1. Freddy Mercuries/LBCs
  2. Merkins
  3. Thrusters (w/ Cinder)
  4. Curls (w/ Cinder)
  5. Skull Crushers (w/ Cinder)
  6. Deadlifts (w/ Cinder)
  7. Upright Rows (w/ Cinder)

Not much talking done and a lot of huffing and puffing…mainly by YHC.

COT:

Prayers for Ollie’s FIL, our community, and the men of F3.

Naked-Man Moleskin:

Happy to be healthy enough to lead these men in a good old fashioned BD.  Need to fix the music/clock from stopping each other.  Perhaps spend a $1 and invest in a better app??? Woody out.

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