F3 Lenoir has expanded into he downtown district for our new A/O PrisonBreak! Though a few, including the Q, stayed up to late watching the Carolina game (barf!) we made a great showing for our launch win 8 HIMs.
Here is what went down:
Warm-Up
SSH ICx10
ATT ICx10
Windmills ICx10
Little Arm Circle ICx10
Rev LAC ICx10
IST ICx10
High Knees ICx10
Mosey to Planters for:
Box Jumps x 20 OYO
Step ups x 10 IC
Tricep Dips x 10 IC
Incline Merkins x 10 IC
Decline Merkins x 10 IC
(Rinse and Repeat)
Mosey to steps of 1st Methodist
1-LBC’s x 20 (TOP)
2-Squats x 20 (Bottom)
1-Moutain Climbers x 20 (TOP)
2-Flutter kicks x 20 (Bottom)
Mosey back to shovel flag and get Cinder blocks
Curls for girls x10 IC
Overhead Press x10 IC
Bent over rows x10 IC
Bench Press x10 IC
Time with Mary
Rope Climber x 20
Box Cutters x 20
Dying Cockroach x 20
American Hammers x 20
WOD/COT
Ecclesiastes 4:9-12 Two are better off than one, because together they can work more effectively. If one of them falls down, the other can help him up. But if someone is alone and falls, it’s just too bad, because there is no one to help him. If it is cold, two can sleep together and stay warm, but how can you keep warm by yourself Two people can resist an attack that would defeat one person alone. A rope made of three cords is hard to break.
We had an FNG post this morning! Welcome Atlas to F3 Nation!
On behalf of Snips — Friar