When: 7/31/17 @ 6:30
QIC: Bob the Builder
Pax: Fish, Starsky

3 real men gathered right before sunrise for their Monday dose of pain

Thang

–       SSH 21 x 4

–       Mountain climber 21 x 4

–       El Chapo (thru the tunnel) 20 x 4

–       Merkins 21 x 4

–       Little baby arm circles fwd 21 x 4 hold’em 10 seconds

–       Little baby arm circles bckwd 21 x 4 hold’em 10 seconds

–       Hand clap 21 x 4 hold’em 10 seconds

–       Frankensquats 21 x 4

–       Windmill 20 x 4

–     Wide-arm merkins 21 x 4

–     Peter Parker Kicks 21 x 4

–      Monkey Humpers 21 x 4

Follow me….Mosey to first station (sprint the last 25 yards)

  • Hill Billies 21 x 4
  • Big Boy sit-ups 21 x 4
  • Gorilla Squats 12 x 4

Follow me….Mosey to second station (sprint the last 25 yards)

  • Dips 21 x 4
  • Imperial Walkers 21 x 4
  • Gorilla Humpers 10 x 4

Mosey to the Bike ride – Sprint the last 25 yards

  • Right arm high
  • Left arm high
  • Right leg up and right arm high
  • Left leg up and left arm high
  • Right leg up and left arm high
  • Left leg up and right arm high
  • Mission Impossible – 10 countdown

Follow me….Mosey to third station (sprint the last 25 yards)

  • V- sit ups 30 (single count)
  • Star Jumps 20 (single count)
  • Burpees 10 (single count)

Follow me….Mosey to last station for Fish Favorites!! (sprint the last 25 yards)

  • Mike Tyson 21 x 4
  • Smurf Jacks 21 x 4
  • Monkey Humpers 10 x 4

6 MOMs – hold’em and 10 count down…

–       Dolly 21 x 4

–       High slow flutter 21 x 4

–       Freddy Mercury 21 x 4

–       Rosalita 21 x 4

–       Low flutter 21 x 4

COT

Moleskin

  • Bob the Builder Lobbying for MWF 6 – 6:45/7Am workouts….
  • If you see Fish walking funny, he will claim it was Sunday’s bike ride and the early morning running led by Saint, but Starsky and Bob the Builder know it was the  Monkeys and the Gorillas that did it….#MonkeyHumpersfor45minutes

Announcements

– Boerne launch – Sept 16th Hannibal Q- volunteers welcome.

– Austin Launch – Oct 28th – F3Nation Q

– Order your F3 t-shirt as the window is closing TONIGHT!!!!!!!

– Stay tuned for a first F Q primer via a separate email very soon.

Happy week!
BoB

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