AO: Warning Track
QiC: Dirty Jobs
Pax Count: 7
Pax List: Boo, Dirty Jobs, Dow, Smokey, Suit, Sunshine
FNG Count: 0
Downrange: Open Source (Pennsylvania)
Warm up:
SSH, tempo merkins, Abe vigodas, copperhead squats
The Thang: “Row your boat Round Robin (0:50 work/0:10 rest)
Station workout, partner style
500 calories on row machine, 600 hand release merkins, 600 box jumps or step ups, 600 RKBS w/ 45lbs KB, 600 coupon shoulder press, 600 big boy sit-ups, 1-minute rest station built in. Once exercise complete, removed from rotation. Finished with 0:30 sprints on row machine.
CoT:
Blessed by the F3 community downrange and while traveling. Remember that in today’s world, it’s easy to complain. Pray for strength and wisdom and encourage others to do the same. When you must stand up, pick your battles wisely and stay true to the manhood that God has called us into.