Date: 4/10/23

AO: rumble

Conditions: 40°F, chilly, clear skies

PAX: Frodo, Bionic, Sharpie, Green Egg, Wee Man

Q: Wee Man

FNG: 0

Total: 5

Disclaimer: I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / F3 is open to ALL men/

Warm-O-Rama:

Imperial Walkers x 10 4CT IC

Abe Begotas x 10 4CT IC

Little Arm Circles

-Forward x 10 4CT IC

-Front Claps x 10 4CT IC

SSH – 25 4CT IC

The Thang

Three (e)Mom’s

Grab a CinderBlock.

EMOM #1 (Mom 1)

Merkins on block x 5

Block OH presses x 10

Block curls x 10

x 10 min

(Sweatshirts come off :joy:)

High plank x 60 sec

EMOM #2 (Mom 2)

Thrusters x 10

Block swings x 10

x 10 min

LBC High C – x 25 OYO

EMOM #3 (Mom 3)

Block Walkups x 5

Squats x 10

Blockees x 2

x 10 min

25 Big Boy Sit-ups with Block Press at top– OYO

Gravity Stretch – 1 min

Count-o-rama

Name-o-rama

COT

BOM – Wee Man

Announcements/Prayer Requests:

Relay Racing Team and Spartans this weekend – Safe Travels

SwampFox M – Sick all night