Pax: Woody, Caruso, Bobsled, Doll Face, Dark Web, Bloodshot, Vanilla Ice, Snidely
Q: Gunner
Weather – 11 degrees- very cold for outdoor weight traning
Intro- Right at 0530, said the Mission Statement and 5 Core Principles. I did inform the group we would not have to worry about picking up the six today. There were no activities of leaving anyone behind. It was quite an honor to have Dark Web return for his second F3 workout. This hard-core HIM came into his first Heavy Metal workout sporting some 20 lbs. But with Heavy Metal have a fantastic Site Q leader in Snidely, his leadership was on point this morning as he had additional 12 lbs dumbells to share with Dark Web. Excellent Job Snidely.
Warmarama – first loosen up that tight lower back
10 IC WINDMILLS
10 IC WEED PULLER
10 IC SSH
10 IC IMPERIAL WALKERS
10 IC MOUNTAIN CLIMBERS
Lunged down to the stage location
The Beatdown Weight Work
Chest – Restroom
- 10 Chest flies – 10 Ranger Merkins – 10 Chest Press- 10 Ranger Merkin  Â
- 10 Overhead – 10 Incline Merkins – 10 Overhead – 10 Incline
SAND BAG TIME – Group Alarm Clocks X2 – At this point, 2 pax carried a 90lb and 60lb sandbag down the hill near the stage. The remain pax did Alarm Clock-core while the two carried the sand bags.
We performed the Chest exercises a second time.
SAND BAG TIME – Group Alarm Clocks-Core session
Curls- On the stage
- 10 Standing Curls- 10 Concentration Curls
- Frozen Tricep Kick-backs-pumpers
- Over head triceps – pumpers
- 10 Shoulder Os – 10 front lifts
SAND BAG TIME – Group Alarm Clocks-Core session
We preformed the Curls exercises a second time
Mary-
0605 Yoga Legs – Right Leg
25 Calves
Yoga Legs – Right Leg
Announcements – Trek up the tower discount, F3 Foundation in February
Prayers- for Bobsled’s eye, Snidely’ s Mother In-law, Barbershop, Snowman
COT – Make an Intentional Leadership move