AO: Ao-Pound
Q: Dill (Blake Cannady)
PAX: Michael Smallwood(Bull), Duke, SAG, Ross (Night Light) Cargle, Dill (Blake Cannady), Ronaldo
FNGs: None
COUNT: 6
Intro: Welcome to F3, Disclaimer, modify up or down but not because it’s too hard.
Q: Dill (Blake Cannady)
PAX: Michael Smallwood(Bull), Duke, SAG, Ross (Night Light) Cargle, Dill (Blake Cannady), Ronaldo
FNGs: None
COUNT: 6
Intro: Welcome to F3, Disclaimer, modify up or down but not because it’s too hard.
WARMUP:
Bear hug 15 IC
Chinook 12 IC
Big Arm Circles 12 IC
Overhead claps 12 IC
Seal Claps 12 IC
THE THANG:
Tabata with bricks
45sec on:15 sec off
Round 1:
Y
T
W
L
Round 2:
Concentration Curls (Right)
Concentration Curls (Left)
Reverse curls
Hammer curls
Round 3:
Overhead press
Tricep Extention
Side raises
Front raises
Round 4:
Chest press
Chest flys
Overhead pullovers
Renegade Row
Went through twice
MARY:
With bricks
Flutter kickWWW1
American Hammers
Butterfly
Brick pullthroughs
V-ups
ANNOUNCEMENTS:
Convergence 5/13, Debris 100 miler Saturday, Anchor of Hope 5k 4/29
COT:
SoCrates father, victims of Nashville shooting, people effected by storms, Ralph upcoming 2.0 birth Nightlight’s daughter with tubes in ears.