AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect
WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey
THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.
MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.
ANNOUNCEMENTS: see general channel