Q: Mr. Fixit

PAX: Capsize(respect)

INTRO: Too dreary of a Monday morning to be doing the trunk rotation by yourself but that’s exactly what was going on at 5:30 at The Phoenix Nest. Until….the white tundra came screaming around the corner on 2 wheels driven by my new friend Gary. That’s Capsize to our F3 crew but I seriously just learned his real name. We finished the trunk rotation together and then got after it pretty hard making for a great start to the week.

WARM-O-RAMA:
Trunk Rotation – 10 IC each way
SSH’s – 25 IC
Prime Time Merkin – 10 IC each leg
Tie Fighters – 10 IC each leg
Thigh Master – 10 IC each leg
Moseyed one lap around lot

THE THANG:
The Cooper:
5 burpees, 5 merkins, and 5 squats then a lap around lot
4 burpees, 4 merkins, and 4 squats then a lap around lot
So on and so forth down to 1
Moseyed over to coupons for:
20 curls IC
20 overhead press IC
15 curls IC
15 overhead press IC
10 curls IC
10 overhead press IC
5 curls IC
5 overhead press IC
20 shrugs IC
20 upright rows IC
15 shrugs IC
15 upright rows IC
10 shrugs IC
10 upright rows IC
5 shrugs IC
5 upright rows IC

MARY:
Freddy Mercury – 25 IC
Jackknife – 20 IC
Gas Pump – 20 IC
LBC – 20 IC

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Prayer/Praise – Prayers for Tripod and his family during a trying season with illness and injury