It was a beautiful day, the sun beat down
QIC
DeliveranceAO
The ArenaPAX
- Abe Froman
- Al Bundy
- Brick
- Deliverance
- Odenkirk
- Old Style
- Public Access
Workout
8 degrees at the start. -6 with wind chill
Warm-o-rama
We got somethin’, we both know it, we don’t talk too much about it
20 Side Straddle Hops
10 Imperial Walkers
10 Hillbillies
10 Squats
10 Abes / each way
old man
lap around the school
Thang
Workin on a mystery goin wherever it leads
Tabata Block 1 – Lower Body x2 20 on 10 off
Squats
Reverse Lunges
Wall Sit
Jump Squats
Rest 1 minute
Tabata Block 2 – Upper Body and Core 20/10
Merkins
Plank Shoulder Taps
Low Plank Hold / Absolutions
Hand Release Merkins
Rest 1 minute
Arena Lap – Run with me wherever I go just play dumb whatever you know
One full lap around the school
Halfway stop
20 Squats
15 Merkins
Tabata Block 3 – Full Body 20/10 x2
Monkey Humpers
Mountain Climbers
Bear Crawl
Squats
Rest 1 minute
Tabata Block 4 – Core Finisher – 20/10 x3
Flutter Kicks
Freddy Mercuries
American Hammers
LBCs
Mary
Yeah love is a long long road
Doomsday Clock to 100
ANNOUNCEMENTS
book club 18th
glooming on the 21
3 F3 bands playing this week. Half Brits on 12/18 at Fitzgeralds 12/19 Cowboy Mouth plays at Fitzgeralds and 12/19 I’m at @roberts with my hillbilly band
COT
A long ramble about how F3 has helped me have better intimate relationships with my male friends. The story involved a lady and a hot tub, the book Fight Right, hooking up with a gottman trained therapist and how Abe Froman and I had a great talk about our relationships on the drive home from the Ness wedding. It’s all about doing the work. As Tom Petty said “Baby, you’re the only one, That’s ever known how To make me wanna live Like I wanna live now”