Time Machine back to HS

Time Machine back to HS

QIC

Time Machine

AO

The Donut Shop

PAX

• Buttermaker
• Deliverance
• Fixed Gear
• Old Style
• Padawan
• Phileas
• Puck
• SpitValve
• Time Machine
• Smokey

FNG

Wonder Boy

Workout

Warm-o-rama
Arm routine, Don Quixote, Bear taps. Dynamic warm ups: shuffle, karaoke, butt kickers, high knees and lunge walk. 

Thang
Partner up for proper spotting and encouragement. Couple suitcase carries waiting for the 6 in between. 

Shoulder press till failure +2 with help. X3
Bent over rows –  3 sets each arm

Deadlifts – x3

Skull crushers till failure +2. X3 Spotted

Super 7 curls 3×3 sets. 
Full curls – till failure  

Double coupon squats till failure x3 Spotted  

Mary

Stretches and neck rolls. Sorry about the OT!!

COT
Good vibes being sent to our fellow pax. Some hurting and we know some hurting and we don’t know. 
HS was fun but tough for me. I often felt alone even though I was surrounded by people. I did not always have my dad in my life and I want nothing more in this world to be good and there for my kids. I am proud and happy to have Wonder boy join us today. Gratitude to all for making F3 welcoming and accepting.