F3 Friday Fun

AO: AlphaRuck

When: 03/20/2020

PAX: Cha Ching, Blue, Sparky, Fondue Guy and Steamer

QIC: Wideright

Warm-O-Rama:

Welcome/Disclaimer Mosey

side Mosey, FW mosey and BW mosey around upper lot

15x IC STH, Arm circles FW and BW (Large and Small), plank jacks, peter parkers and hold plank.

mosey to grab lifting coupons, return to upper lot  -line up on one side

 

The Thang:

37 mins of Hell! 3 exercises in reps of 25x, then run to other side of parking lot Bobby Hurley and return:

round 1 = 100x overhead press

round 2 = 200x curls

round 3 = 300x squat presses (W.O coupon, except for Steamer who was crushing it!!!!)

return coupons, down the stairs and mosey to flag

Mary – 10x IC Stn Mtn’s and 10IC STH’s

TIME!

COT:

prayers for Papa Mike, Shirley Johnson. Yahtzee traveling and to be better/stronger disciples for Christ!

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