Slow and strong

Slow and strong

QIC

Time Machine

AO

The Donut Shop

PAX

• Buttermaker
• Deliverance
• Dos
• Little Finger
• Old Style
• Padawan
• Time Machine
• Webelos
• Puck

Workout

Warm-o-rama
Arm routine, on one leg. Rossy, Don Quixote, hammie stretch, crossed mountain climber, merkins. Dynamic circle movements- shuffle, butt kickers, high knees, karaoke, Frankenstein. 

Thang
40/20 – 10 exercises – 3 sets. 
Curls, Rows, Seated overhead press, Blocked bridge hold, Sumo hold, Double fisted deadlift, Double blocked merkins, Blocked Calf raises, Skull crushers, Double farmers carry! Repeat 3x!

Missed a sumo on the first set so we did it at the end!  

Mary

time ran out 😣

COT
Life is hard, don’t take it so seriously. None of us are gonna get out alive. Have a short memory and know that every day you wake up you have a clean slate and you choose what to bring to each day with you. I appreciate the Donut shop for introducing me to F3 and all of you. Now I will drink from my new cup!