PAX: Amway, Breezy, French Lick, FLINTstone, Astro, Tonnage, Hallmark, Darkhorse
PAX (not in Slack): Smokey (F3 Atlanta (Smyrna)
FNGs: None
COUNT: 10
What an awesome way to start the day!
– Intro
– Pledge
– Mosey to Boat ramp for warm-ups
– Ran down to spillway and circled up for the Circle Burp (high knee to burpee 1 round)
– Grabbed manly rocks and proceeded to do the following circuit
1) Curls, OH Tricep Ext, Lateral Raises (10 reps ea.) then pickle (x2)
2) Rock Rows, Press, Rock Pullover (10 reps ea) then pickle (x2)
3) Romanian Deadlift, calf raises, squat (10 reps ea) then pickle (x2)
4) All 9 exercises back to back (5 ct)
– Put rocks back
– 7s on the hill (derkins at base and dips at the top)
– Mosey back to flag
– One final round of the Circle Burp
We were blessed to celebrate the birth of Breezy’s grand-daughter and Smokey’s 65th birthday (yes we sang).
We went out with pray and a little fellowship after
Thanks for being a part of my morning gents.
IC Light Out…