Day: May 23, 2019

Today marks the beginning of my reign at the Bulldog as site Q.  To be honest, when I first joined F3 I had no intentions of ever Qing, but now I am proud to be this involved.  It is actually a great honor.  I have met some great men during this journey and I am looking forward to growing the pax.  As for this beat down I wanted to add in a little cardio to the mix of slinging weight so here it went.

Pledge

Warmup:

SSH x 15 IC

Merkins x 10 IC

LBC x 10 IC

Poles:

Start at one end of the parking lot:

10 burpees mosey to light pole, 10 American hammers, mosey to barricade 20 kettle bell swings , mosey back to pole 10 crunchy frogs IC, mosey back barricade 20reverse grip curls, mosey back to pole 20 merkins, mosey back to beginning… We repeated this way mixing in various exercises.  More burpees, more Mary and more work with kettlebells .  We ended up going through these stations for approximately 6 rounds.  We left some sweat angels  on the ground and some wear and tear was done to our bodies.  It was an honor to lead  today, and even though I was slightly discombobulated I felt everyone got their money’s worth.  We even had a VIP first timer today as Short Sale joined us.  I ‘m not sure of it, but I think I even saw a drop of sweat roll off his forehead.  Thanks for coming out! 

Announcements:  Community 5K, collections for Pizzaman’s friend, and Monks party .

YHC took us out with a prayer.  Hope everyone has a great week.  Voodoo out