Kettle Bells

What seemed to be a low show day made your Q ready to bring the pain! Knowing Reef had HIN and was ready to do work I had to bring the A+ game!

Reef brought the mission statement! Time to warmup

warmup

15 side straddle hop ic

15 cotton pickers ic

10 sun God’s

the thing

Dora Time

team up to do 250 curls as one runs to second tree

250 upright rows run to secon tree

250 hand release merkins Lt Dan to first tree 50 monkey humppers run back

300 dying cockroaches with bell lt dan first tree 50 monkey run back

100 squats lt Dan first tree 25 monkey run back

Mary time

rack nd stack lbc and lsf

X O &Y

little mumble chatter was heard today because everyone including flip was gassed !!!

it is always a pleasure to lead the men of F3 !