WHEN: 9/25/2017 @5:30
QIC: Fish
PAX: The Saint, Bob the Builder, Wax (FNG), Fortune Cookie (FNG)

5 men gathered for their Monday morning sweat down

The Thang 20 x 4, unless otherwise noted

  • SSH
  • Imperial walker
  • LBCs
  • Squats
  • Through the tunnel
  • Merkins – 15 x 4
  • Mountain climber
  • Peter Parker kicks
  • Monkey humpers – 15 x 4
  • Front kicks
  • Hillbillies
  • Windmills

Mosey to Station 2 – 15 reps each

Little baby circles

–        Front

–        Back

–        Hand claps

 

Mosey to Station 3 – 15 reps each

  • Big Boy Sit ups
  • Mike Tyson
  • American hammer

Mosey to bike rack – Plank

  • Right arm up
  • Left arm up
  • Right leg up
  • Left leg up
  • Right arm and right leg up
  • Left arm and left leg up
  • Right arm and left leg up
  • Left arm and right leg up
  • Mission Impossible – 20 seconds

Mosey to Station 4 – 15 reps each

  • Smurf Jacks
  • Star Jumps
  • V Sit-ups

Mosey to Station 1

 

Mary’s – 20 x 4, hold’em and 10 count down… drop ‘em

  • Station 1 – Dolly
  • Station 2 – High slow flutter
  • Stations 3 – Freddy Mercury
  • Bike Rack – Rosalita
  • Station 4 – Low flutter

COT

Moleskin

Welcome 2 FNG’s

–                  Wax – Lucas Munson.  Spent time in Brazil playing soccer and basketball.  The Saint had a revelation re: Brazilian wax and an F3 name was born

–                  Fortune Cookie – Zac Levin.  Zac either spent time in China or knows Chinese.  Bob the Builder believed Fortune Cookie to be an appropriate F3 name.

Boerne F3 this Saturday. invite your friends!

Next F3 happy hour – Thursday October 5th at Braza Brava Pizzeria Napoletana

Capital to coast run October 21 – 23.

Austin launch October 28th

 

See you tomorrow and/or Wednesday

 

Over and out

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