I just want to thank all my F3 brothers for allowing me to be part of such an amazing group of men. I have been posting since August 2017 and it has been an amazing year of growth both physically and mentally. I appreciate all the encouragement and all those that have push me to GET BETTER!
I’m pretty sure I stole this mornings THANG from McAfee but it was too good not to repeat!
PAX: Dynomite QIC, Maxi, Retainer, Bob Ross, Nice&Slow, Methane, Iceman, Huggies, Gypsy, Pew Pew, Nino, Jitterbug, Glaucoma, and Nugget
COP:
Abe Vigodas 16X IC Why 16 you might ask? Because I can’t count!:)
Hillbillies 15X IC
SSH circle: Pax circles up and everyone does SSH while one person does 10X Merkins. Take turns going around the circle doing 10 Merkins each until back to first person. We probably did 100 or so SSH each.
Partner up and grab a coupon. Head to the Bridge for the Thang
The Thang:
Partner work. Partner 1 does Coupon exercise while Partner 2 does LUNGE WALK up the hill to first cone and runs back to start. Then Partner 2 BEAR CRAWL up hill to cone 2 and runs back to start. Finally, Partner 2 does Bernie Sanders up the hill to 3rd cone and runs back to start. Partner 1 switches with partner 2. We did 5 sets of this, switching out the coupon exercise every set.
SET 1: MAN MAKER (merkin on coupon and then lift and do shoulder press)
SET 2 : SQUATS WITH COUPON
SET 3; CURLS
SET 4: X-FACTOR OR V UPS
SET 5: DERKINS
Shout out to a few of the guys doing burpees while waiting of the six.
We headed back to put the coupons up and finished up with some Mary.
MARY:
50 Gas pumps single count
25X Freddie Mercury’s IC
25X American Hammers IC
COT
Count-o-rama, Name-o-rama, did a few announcements, and finished with some intentions. Thanks again for allowing me to lead such a strong group of men.
dyn
F3 Louisville 