• Post Type: Backblast
  • When: 11/15/2022
  • AO: Bulldog
  • QIC: Spiderman
  • FNG's:
  • PAX: Nutria, Orangeman (R), Oompa Loompa (R)

Busted out the rain dance this morning.  All the heavy lifting brought down the wets, only moments after we finished the COT!

WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
Imperial Walkers – 10 IC

Pledge

This is F3. I am a professional at something, just not this. If you continue to follow me, you will be disappointed.

Thang
Kettle Bell Swings – 10
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
LBCs – 10 IC
American Hammers – 10 IC

Overhead Press 10 IC
Curls 10
Kettle Bell Swings 10

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

Zombie Walk down & Back to first lamp post

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC

Flutterkicks 15 IC
Windshield Wipers 20
American hammers 10 IC

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

3 Minutes of Mary & Boom!

 

Announcements:
X-mas 5k,  Dec 3 X-mas party,  Ultimate frisbee after Turkey day, Day after Thanksgiving Lunch at Ray Nathan’s

Prayers: Huckleberry, Turtleman, All new parents, Nutria’s brother-in-law, Tube’s M, Radar’s sister