DON’T BE SCARED

Been on the IR list waiting for the right moment to return when Sponge Bob reminded me of my Q. It gets real easy sleeping in the morning and not posting. That seems to be a theme lately with the men of F3. I rolled into the darkness and waited to see who would show. 4 men decided to join YHC. Pasqually asked if a team up was in order for warm-a-rama. A quick no was given cuz i didn’t want to run. The HINers headed off into the darkness. Bellers went to the only place with light, the lone street light by the pro shop so YHC could see his winkie. Going to have to buy bigger paper and write larger as the years fade.

WARM-A-RAMA

Stretching-Abe Vogdas-More Stretching-Cotton Pickers-More More stretching-Hillbillies

THE THANG

SQUATS X 15, DEADLIFTS X 15, SIT UP RESS X 15, KETTLE BELL SWING X 15, FIGURE 8 TO CHEST. Mosey to the pool and back, forward one way and backwards coming back.

SHOULDER PRESS X 15 EACH ARM, BENT ROW X 15 EACH ARM, LUNGE EACH LEG X 15, TRICEP CURL X 15, FLUTTER KICKS WITH BELL X 15. Mosey to the pool and back

Rinse and Repeat above cuz it makes it easier to write a back blast

Curls x 15 each arrm and Unlevel merkins, hand on a bell the other on the ground x15 for each.

MARY

American hammer x 15, LBC’s x 15 HARD STOP

YHC was glad to be back. It was hard to be at home injured when you would rather be with the fellas. We all know the limitations of our bodies and we should listen. I will not be full strength for about 6 weeks but i will do what I can, when I can. It was a pleasure leading these fine men today. Prayers for Jitterz, Shrooms Uncle and Shroom took us out with prayer.

Ron Burgundy