- Post Type: Backblast
- When: 12/22/2020
- AO: Folsom
- QIC: Westside
- FNG's:
- PAX: Achey Breaky, Wirenut, Mayor, Hacksaw, Roundup, Wichita, Stogie, Sister Act, Slaw, Sarlacc, Taterhole, Purple Haze, Roadie, Gavel, Bedpan
We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.
warm up:gravel pickers,ssh,IWS,air presses,MNC,merkins,mountain climbers x10 all IC
mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were
front raises/lbcs
lateral raises/plank
oh press/hold 6”
diamond merkins/kickbacks
curls/lunges
Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉
Westside over and out
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