5 PAX got after it and did some solid work in the crisp morning air. Welcome Andy Brown “Toystory”
#deltaecho “The Early Bird”
QIC- @otto
PAX- @pliledriver @toxic @joepa
FNG @toystory
Warmup
30 SSH IC
10 Imperial Walkers IC
25 Arm Circles Front/Back SC
10 concrete pickers
Mosey with 100 Merkins mixed in at various stops
“The Thang”
21s Biceps with bricks SC
21s Shoulder press with bricks
25 Triceps extension with bricks SC
25 Front lateral raises with bricks SC
25 Beer mugs with bricks SC
30 second wall seat
25 squats single count
Circuit completed 2 times
Mosey to island
30 SSH IC
50 Squats IC
25 Calf raises IC
25 Dips IC
25 Freddy Mercury IC
50 Squats OYO
Mosey back to starting point
Each PAX took turns flipping tire 15 times while remaining PAX kept busy with exercises such as: burpees, shit brick slides, small moseys, merkins, flutter kicks, and Thors
COT
Welcome FNG Toystory!
Discussion on how grateful I am for the sense of family that F3 exhibits. A lot of PAX have a lot of things going on in their lives and its an upspoken expectancy that we all look out for one another. Knowing the F3 brothers look out for each other makes it EASY to post every morning, even at 4am.
Please continue to check PRAYER channel.