March 27, 2018

Slow Smoked shoulders are not just for Barbecue

THE SCENE:

Another excellent day at the Lair! Brady on Q

F3 WELCOME & DISCLAIMER

I’m not a professional, nor I’m I getting paid.
Exercises are suggestions, know your limits, push yourself, modify as needed.
You are here on your own accord and accept the risks

WARM-O-RAMA:

Run in place x 2min
Rotations, Neck, shoulder, knee and ankle
Mosey into some
Decline Merkins x 10 IC
Short Mosey to the turf

THA-THANG:

8 count body builders x 20
MNT Climbers x 20IC
Over head arm claps x 30 IC
Cherry Pickers x 30 IC
Sun Gods x 25 IC
Burpees x 10
Front, Back GO! until I got tired
bear crawl to run

MARY:

Flutter kicks x 25 IC
Hello Dolly x 25 IC
Swimmers x 25 IC
Ski divers- Airplane- Altitude check

COUNT-OFF & NAME-O-RAMA

4 PAX 0 FNG.

CIRCLE OF TRUST

Breaking free from of busyness, trusting in the savior!
 Fulfilling our intended rolls as men.

MOLESKIN:

DRINK WATER!

ANNOUNCEMENTS: