This was an easy one. I stole it from Deliverance’s Q last week at Ethanol.
I just lowered the reps and up’ed the sets.
Thanks for sharing a solid work out.
Warm Up:
- Side Straddle Hop X 20
- Imperial Walkers X 16
The Thang:
Run around Cary and make pit stops to do multiple rounds of the following –
- 5 – Burpees
- 15 – Single Count Mercan’s
- 25 – Single Count Prisoner Squats
Brief Interludes
- Stair Barrows
- Indian Run up the Parking Deck
- Plank-o-rama
- Squat Holds
- Parking Lot Sprints
Mary:
- 30 seconds of Amrep LBC’s
Announcements:
- Howard is speaking Saturday Morning so go check it out and have breakfast after the workout. See Banjo for more info.
Prayer Concerns
- Howard for a speedy recovery.
- Hushpuppy’s family
BOM:
Sputnik led us in prayer.
NMS:
Can’t really say enough good things about F3 and what it’s given me. I’m just glad to be a part of it.
As always an honor to lead. See you in the Gloom.
