Total count: 5
PAX: Chuckles, Fire In The Hole, Michelin, NAPA
FNGs: None
Other PAX: None
Welcome to F3 Mission statement Not a professional - work out at your own risk, but we have opportunity to get stronger together both mentally and physically.
Warm a Rama:
Side straddle hops IC 20 Monkey Humpers IC 15 Mamba Nightclubs IC 20 Seal Claps IC 15
Grab a Block coupon- walk over to parking lot. Jog down and back to get the legs warm.
The Thang:
Split into two teams:
Team 1:Napa & Fire in the Hole Team 2: Sugar Rush, Chuckles, Michelin
4 rounds of the following: 10 Manmakers (Burpees with coupon) 20 Overhead coupon presses 30 KB swings with coupon 40 Goblet squats 50 Incline Block Merkins
Once completed run 1 down and back other side of parking lot and complete as many an exercises you can for your team until the 6 finishes. Winner will be total cumulative count of completed ab exercises.
Rd 1: Block ups (V-up w/block) Rd 2: Block flutter kicks (solo count) Rd 3: American Hammer (w/block) Rd 4: would have been incline block Mountain Climbers (didn’t make it to Rd 4)
We all stopped where we were at 6:09 and ran the last down and back together.
Team 1: total ab count 501 Team 2: total ab count 394
Would not have been able to do this OYO mentally or physically today without these PAX. Stronger together ????????????
Thanks for coming out to MBP today fellas. Privilege to be out there with you. ????????
Total count: 15
PAX: Steak Knives, earbud, Spandex, Flight Nurse, Leroy Brown, Pumpkin Pie Chart, Hahvard, Busted Grill, Tiny Dancer, Overbite, hoveround, letc, Captain Jack
FNGs: None
Other PAX: Shotgun
WARMORAMA Merkins Imperial Walkers Pebble Pickers
THANG
Mosey to Pull up Bars Spilt into 3 Groups 1.Merkins @Parking Blocks 2. Gas Pumps @ Goose Poop Island 3. 20 Bonnie Blairs @ Top of Steps
Rotate as the Bonnie Blairs are the timers... 4 Rounds.
Mosey back to the AO
COT
Total count: 5
PAX: Jingle, niles, mr.kotter, Tripwire
FNGs: None
Other PAX: None
Warmed up then headed over to the light side of the park for The Gerbil Wheel Speedwork day. Stolen from BigSky, we ran a baseline lap (1 min) then added two parking spaces each lap and had to hit the same time. Got all the way up to the top and then worked out way back down. Good discussion about Speedwork and lactate threshold and who knew (Niles did!) that lactate plays an important role in managing stress! Anyways great interval run with a great group of guys! - COT seize the day my friends and pour into the 6 in your lives. It was an honor and a pleasure! - SOL
Total count: 8
PAX: Lightning, Schlomo, Hoosier Daddy, Tombstone, Franks, Gumby, Teachers Pet
FNGs: None
Other PAX: None
Brought the heat this morning. Had a blast leading these highly motivated men. Veterans park delivered a beatdown!!! Focused on arms, core, legs. Sprints kept us moving!! Rawhide out ???? ????????????????????
Total count: 8
PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo
FNGs: None
Other PAX: None
Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.
The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.
Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.
In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.
There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.
We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.
We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.
Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.
Always an honor and a privilege,
Beauty
Total count: 8
PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo
FNGs: None
Other PAX: None
Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.
The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.
Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.
In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.
There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.
We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.
We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.
Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.
Always an honor and a privilege,
Beauty
Total count: 8
PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo
FNGs: None
Other PAX: None
Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.
The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.
Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.
In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.
There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.
We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.
We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.
Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.
Always an honor and a privilege,
Beauty
Total count: 9
PAX: Kopi Luwak, Wind Bag, Yak, Under Siege, blood donor, 10 count, Goat, Bing
FNGs: None
Other PAX: None
Warmsyupsy Lazy Pagoda, gravel pickers, SSH, 1-2 min stretch legs. Send off ruckers. Runners for up on Q column formation to do 1-mile Indian run.
Make our way over to the skate park parking lot. Thang 1: Speedwork: Timed exercise 1 min on 30 sec rest. Starting line is demarcated by orange cones that are staggered at 10 pace increments behind the start line. Run 1 lap within 1 min rest for 30 sec, rinse repeat. Each successive lap become longer because the startling line is shifter further and further from the finish. Went for 9 iterations (9 laps) at 70-80% effort.
Thang 2: Points Race. Not timed. Maximum effort. Winner doesn’t do burpees. Everyone else doe #burpees based on # laps for the race. We did 1-2-3 lap races. Rest lap (walk in between to get heart rate down). Time.
Head back to AO. Workout complete.
COT prayers for Warner’s M and for 10-count. Amen.
Milton out!
Total count: 13
PAX: Banjo, DadBod, DEP. DAWG, Gravity, morpheus, niles, PomPom, SOL, SPK, Tiny Dancer, WNBA
FNGs: None
Other PAX: #Tripwire
SOL led the runners, YHC led the Ruckers at a sub-#Goat pace. Awesome mumblechatter!
Total count: 12
PAX: Skynet, Snooki, Steel Plates, Sunrise
FNGs: None
Other PAX: Spruce Goose, Lost Boy, Pez, COLA, Get Smart, Gillian, Wild Wing
Intro, mission Warmup: SSH’s, toy soldiers, little baby arm circles, squats, windmills The thang: Dora, this group of super high IQ gentlemen grabbed the concept with only a few needing multiple explanations: 100 merkins, 150 heels to heaven, 200 Bobby Hurleys while partner ran the field and did 5 sit ups. Attempted to contact Steel Plates for a run by of his house with no success, but we decided to do it anyway. Couldn’t pass the wall without some step ups and dips then on to SP’s house. Rabbits led the way, turtles brought up the rear. Way ahead of us as usual Snooki already had SP out and ready for a ride to AO. Good to have SP with us. Expecting some walker gymnastics next time! Mosey back to AO, rabbits and turtles again. No time for Mary. Counterama, namearama, COT: Please note the near perfect Namerama, surely next time there will be a hushed silence when BG breaks out the SMARTPHONE!! Prayers for Steel Plates, Cardinal’s family and Wapner’s wife and family. Thanks for the opportunity, BG Looking forward to some VQ’s in the upcoming weeks!
Total count: 21
PAX: Chernobyl, Skynet, Crockett, Southie, Snooki, Steak Knives, crosswalk, Allman Joy, Dumbledore, Kramer, Sugar Rush, Oaken, Jingle, RoundUpOne, SEAHORSE, Dogwood, hoveround, CrepeFace, Wahlburger
FNGs: Lemon Drop
Other PAX: None
WARMARAMA 24 SSH 10 Gravel Pickers 24 Mamba Night Clubs 10 Toy Soldiers 10 Copperhead Squats 10 count Wall angels
Indian Run around track/street while tossing a ball. If you dropped it group had to do 2 burpees
DORA 100 Step ups (burpee every 10), 200 Incline Merkins, 300 LBCs, Timer is carrying coupon to playground and back
COT Prayers for Wapner's wife and Crepeface's sister. Allman Joy completed OAR challenge. Named FNG. Tclaps for Crepeface, 1 year sober! Thanks to everyone for coming out and supporting THE SWAMP Hard Launch!
Total count: 5
PAX: Amy Grant, Hammer Head, The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070), R-X
FNGs: None
Other PAX: None
It was a beautiful morning at the Carnival......all but some eerie sound Amy Grant and I kept hearing coming from the beach. I swear it sounded just like a train? Oh well, didn't deter us. 5 HIMs knocked out the "Kiowa" workout (borrowed from GRT). It went like this:
Warmarama, grab rucks and bags and head to the beach.
Ascending ladder of Ruck Merkin, Ruck 4ct Mtn. Climber, Sandbag clean & toss (1,3,5,7,9,11,9,7,5,3,1). It was tougher than it looks on paper.
Wander around the beach switching b/w ruck rifle and farmers carry. Hit the boardwalk for some weighted Mary and then back to the AO for ruck step-ups.
Thanks for a great morning!
COT: Prayers for healing for Hammer Heads M. Prayers for Wapner and his family. Thanksgiving for this group and another great day of F3.
Total count: 3
PAX: Pledge, Wind Bag
FNGs: None
Other PAX: None
Conditions: 33 degrees and clear skies
warm-o-Rama SSH IC 24 Mamba night clubs IC 8 Soulja boys IC 8 Alabama prom night IC 20
The thang
Mosey to covered area 11s- Inch worms and box jumps
Mosey around the lake and stop at each picnic shelter for 3 exercises. 1 minute for each exercise.
Shelter 1: Dips Step ups Shoulder taps
Shelter 2: Derkins LBCs Low plank
Mosey to skate park 2 rounds of get out of the bowl. 15 LBCs on one side of the bowl. Down and out the other side with 10 merkins on the other ledge. (Pledge led us with this great exercise)
Mosey to around lake to last picnic shelter Big bois Flutter kicks Monkey humpers
Mosey another lap around the lake back to the AO flamingos, 10 each leg
Recover, recover
COT Remembering the legacy of MLK Wapner’s M The swamp hard launch tomorrow
MAMBA OUT
Total count: 47
PAX: 10 count, Beauty, Bedlam, blood donor, Buckeye, California Love - F3 BRUCO, Dirty Bird (F3 BruCo), Dogwood, Drip, EOM, Fire In The Hole, Flight Nurse, FreeFlow, Gandalf, Gump, Jingle, knee high 2, Kramer, Leroy Brown, letc, Milton, NAPA, niles, SEAHORSE, sir_mix_a_lot, Smuckers, Snooki, Sparky, SPK, Steak Knives, Tom Sawyer, Chuckles, Stiffler, RoundUpOne, Southie, Dumbledore, smallthings, WNBA, Goat, R-X, mr.kotter, Chernobyl
FNGs: Ethan-T-Ball, Bryce-Col.Jesup
Other PAX: R2, Lil’Red
Mission Disclaimer 5 Core Priciples
WarmOrama Gravel Pickers IC x8 Mamba Nightclub IC x24 Arm Circles IC x8 forward Arm Circles IC x8 backward Plank, 5 Merkins x2 Toy Soilder IC x8
Mosey to Gregory ES steps
Ruckers took off
Tha-Thang Time Keeper up & down steps 4x while partner begins their... 94’s
Mary
Non-HC Burpees: 17 OYO
CoT 2-FNG Announcements Prayer Request Prayer 2nd F @WhiteFront
Total count: 12
PAX: FIZZ, FreeFlow, SPK, Buckeye, Jingle, 10 count, blood donor, Dumbledore
FNGs: Rooster
Other PAX: Raven, Bleotch
Mission Welcome to run workout via phone by Lil Red
4 mile run 2 mile ruck option
24 SSH 8 burpees CoT Updates- Southern Ultra, Mamba Monday Convergence Each Pax shared thru workout what MLK and unity means to them.
Prayer Hold On
Total count: 20
PAX: Leroy Brown, Jingle, SPK, morpheus, Bedlam, Showtime (D DMeza), Kramer, Nightclub, Gandalf, FreeFlow, FIZZ
FNGs: SWISS, STAGE HAND, Addai, AJ
Other PAX: PiggyBack, Thrope, Mudman, Primetime, MindBlown
WarmOrama: Toy soldiers ICx8 Mamba nightclub ICx8 LBC ICx8 DARK TROOPERS ICx8 SSH ICx8
EMOM 1-minute work - 20-second rest
Station 1:
Switch
Station 2:
Switch
Station 3
Switch
Station 4:
Switch
Station 5:
MERRY/ ????Lock Sharing
Flutter Kicks/ Scratch shared BigBoy Sit-Ups/ Nightclub shared LBC/ Gandolf shared Dead Bugs/ FreeFlow shared Mamba Nightclub/ Fizz shared
Non-HC Burpee’s x13
NameOrama FNG’s Swiss and StageHand
Announcements:
Prayer, HOLD ON, All Men
Team Pic
Coffeeteria The Roastery
Total count: 23
PAX: Flight Nurse, Busted Grill, Sunrise, Heisenberg, Blue Steel, Steak Knives, Snooki, Chocolate Box, Beauty, Cousin Vinny, Chop Shop, blood donor, 10 count, Milton, Beater, Dixie Chick, Pez, Skynet, McFly, Not Yet, Dutchy, doobie
FNGs: Dutchy
Other PAX: None
Warm-o-rama
Dora Workout
Lunge across park field while partner runs length of field and replaces partner for lunge
Mosey to Cindys, then paired up with partner carrying the Cindy to the beach
AMRAP
Bonus polar plunge for brave PAX!
Return Cindys to their home and return to AO via mosey.
COT Prayers for Wapner’s family, Cardinal’s family, and all other mentions. Mamba Prayer. Awesome push and motivation by FNG Dutchy! Great to have him on the team!
Thank you everyone for a great last Q at Baywatch. It’s been a true blessing these past several months and I hope I’ll be seeing everyone sometime in the not too far future. Keep up the motivation in the gloom and keep getting after it!!
King Tut out.
Total count: 8
PAX: The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070), Whirligig, DadBod, flamer, Lightning, Hammer Head, Allman Joy
FNGs: None
Other PAX: None
EC EMOM merkins for dadbod and flamer. YHC fartsacked and missed the EMOM.
warmorama: SSH, mountain climbers, toy soldiers, mamba squats?, burpees, smurfjacks IC various reps
the thang: mosey to the carnival AO. partner up. one man does box jumps while other man (or older man as YHC's face was frozen and couldn't talk-- so we went with the older man) does shoulder taps x1 min each. x3 rounds. Then mosey to end of boardwalk/back. Second round keep the same partner-- one man does karate kids (switched to iron mikes second round) while older man does peter parkers x3 rounds at 1 min intervals. Kept the same partner and finished with some AROD (150 shoulder taps/100 lunges/50 ww2) before heading back to the AO.
COT: We shared some thoughts and prayed for each other. Prayers up for friends and family of our brother the Cardinal of F3 Knoxville. Pleasure and honor to lead. Amy out.
Total count: 10
PAX: Phanatic, Worms, Huggie Bear, Beaker, Rooney, Munster, Cabana Boy
FNGs: 1
Other PAX: None
Good turnout and workout this morning with a great group of F3-Strong men. We even got a new disciple aka FNG. We started with the following warm up: Side straddle hop 10 Merkins Run in place for 60 seconds 5 burpees Imperial walker Run in place for 60 seconds Hillbilly walker Various Stretch exercises Mossy to pull bars for 11s, ( pull up and tricep dips) Dora: 100 pushups 150 big boy sit-ups 200 squats Mossy to the end of the boardwalk and back to the base.
Total count: 1
PAX: Beater
FNGs: None
Other PAX: None
4:50 EC - Merkin EMOM
Ran to crystal pier
Workouts/yoga on the edge of the pier
Run back on sand
More workouts etc on the docks
Total count: 9
PAX: Crockett, Kramer, Bambi, Jingle, CrepeFace, Dogwood, FNP, crosswalk
FNGs: None
Other PAX: None
Warmarama Dora- kind of Pearls on a string Cot MLK weekend events Q has a phone ICE update
Total count: 11
PAX: Sparky, The Processor, King Tut, OTC, Under Siege, HumpDay, Yak, Chardonnay, Spin Doctor, 2_Scoops
FNGs: None
Other PAX: None
EC: 3 mile ruck-Tut and I
Warmorama:
Thang one: Tortoise and the hare -Ruckers one way, runners the other longer way to the O C E Speedway.
Thang 2: OTE speedway -15 minute race. Ruckers and runners on your mark, get set, goooooo. -who can get the most laps in the allotted time. -King Tut wins with 6!
Thang 3: Tortoise and the Hare -same ways came return to the AO.
Ab work if time left!
Habitat for Humanity: -usually the 3rd Saturday of each month from 7:45am-2:00pm. -Next work day: 1/28/23
Coffeteria: -Wednesday right after Stingray. -Friday at Doughnut Inn or Casablanca with OTE. -Bits bible study on Wednesday at Chick Fillet at Mayfaire after the workout at 6:30am.
Tobytalk: -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location next week:TBA
Prayers: Tuts move, Wapner wife, Cardinal
Announcements: -Whose going to challenge the Gators for the County Cup!
-Please make plans to join me for the first ever F2 Stingray Luncheon on 1/18/22, 12:00pm at Flaming Amy’s Burrito Barn at 4002 Oleander Dr.
-1/21 Southern Ultra-Team Stingray-join channel we made for details!
Reminder: "Life’s a journey, not a destination, and I just can’t tell what tomorrow brings."
Total count: 8
PAX: Tiny Dancer, Dixie Chick, Flight Nurse, Hammer Head, Steak Knives, Leroy Brown, PomPom
FNGs: None
Other PAX: None
YHC was excited to find out from Steakknives on Thursday afternoon, that a Q slot was available for his first Q at the world famous Fuel Depot . Opting out of EMOM to save my strength for the heroic man vs sand battle about to commence at 0530, I instead went on a Lewis and Clark to plot our epic journey on the Courts of Tennis. Returning to the Lot of Parking , YHC was pleased to find 7 illustrious merry men who had just returned from Merkin EMOM. Hearty greetings were shared and at the appointed half hour, the Box of Boom began to play a most pleasing selection of carefully curated 80s masterpieces. YHC shared his new F3 core principles pnemonic - Fools- free, open to all men, outdoors, led by peers, and ends with a sircle of trust. Yes, I had to spell Sircle with a S to make it fit . Fools we are indeed for forgoing the fartsack and forging further! We hoofed around the loop with packs and sandbags and arrived at the aforesaid Courts of Tennis where a series of ladders, sandbag presses, squats and cleans (3,7,10,13) were completed interspersed with a string of pearls about fear, the role of the amygdala, the roots of sociopathy, and the benefits of engaging and battling fear. We then traversed to the Retaining Wall for a leg-endary engagement- as well as 13 weighted incline and decline Merkins. Prayers especially for Cardinal’s family, friends and church community and for Tiny Dancers son’s friend who passed and the community he leaves behind. YHC is grateful for the men of F3 Cape Fear. We are indeed better together. Niles out. Aye!
Total count: 10
PAX: Snooki, RoundUpOne, McNally, miracle whip, Drip, Smuckers, Quinn - The Real One, Chernobyl, Chuckles
FNGs: None
Other PAX: None
Mamba Bowl 2023! The dates rematch of Georgia and TCU. Divided into even teams
Warmup: Seal claps x24 Chain Breakers x8 Mamba Night Clubs x24
Mosey over to football field, then began the game! 4 Quarters with different work in each
Check the board photo for the full rundown!
Then we searched for Bedlams phone for 5 minutes and ran back to the AO ????.
Prayers/Praises/Announcements:
Total count: 2
PAX: EOM
FNGs: None
Other PAX: None
Merkin EMOM 200 x merkins in 10 min
Total count: 8
PAX: EOM, Chop Shop, Kopi Luwak, Home Goods, Wind Bag, Frosty Pupil, DEP. DAWG
FNGs: None
Other PAX: None
Easy Friday
8 pax came out to Stingray, and behold! We have Frosty Pupil back with us! Awesome! YHC started Warmoramba while EOM and Chop Shop finished up the Merkin EMOM. We did: Lazy pagoda, LBACs, Mtn climbers, chain breakers, and SSH.
Easy Friday:
Mosey to parking lot b. Doing DORA 2-3-4 with Merkins, Air Squats, and LBCs, 150 meter run in between. 200 merkin per 2-man team in memory of F3 Cardinal.
In all rounds complete, Mosey to Skate Park lot to do 4-corners with a ladder progression. 3 rounds at 10-20 -30 reps. Corner 1 (air squat, “not air lunge”), corner 2 Lunges, corner 3 Bobby Hurleys (jump lunges), corner 4 jump squats (not lunges).
Pax were mumble chatter the whole time, griping about Milton and Easy Friday and Leg cramps. Iron sharpens Iron so that one man will sharpen another.
Good times. Mosey back to AO and Homegoods led 30-45 seconds of Mary.
COT:
Good to see Frosty out again, and he’s taking a new path in life. Prayers of healing to him and his new studies. Prayers for Chop Shop and his family. We are here for you Brother. Prayers for Warner’s wife. By Gods grace we ask for healing and calmness during the storm, in His Sons Name we pray. Amen.
Milton out!
Total count: 2
PAX: Chop Shop
FNGs: None
Other PAX: None
EC ruck, fellowship pace, 2-3 miles 0435-0520
Total count: 4
PAX: GEN-X, DadBod, last
FNGs: None
Other PAX: None
Friday the 13th - LLP Warmarama - F13 training
Total count: 12
PAX: Snooki, Hahvard, Jingle, Goat, Gump, Magnito
FNGs: None
Other PAX: Colonel, Drill Press, Roadie, Piglet, Chitwood (4 legged Magpie, Bella, Patina, KYD, Tucker)
Warm-A-Rama
Each PAX grabs a cinderblock and mosey to field.
Circle of exercises with blocks, incl Man Makers (x10 is timer), lunges, presses, swings, merkins, ssh, calf raises, diamond merkins, pickle pushers, wide arm merkins, monkey humpers, curls
Return blocks and mosey to AO for Capt. Thor led by Piglet
COT: Prayers for Nashville PAX Cardinal and his family, Bru Co PAX Buffalo’s son’s injury rehabilitation and fundraising, kids struggling in school.
It is an honor and a privilege.
Morpheus out.
Total count: 9
PAX: Cabana Boy, 10 count, blood donor, DEP. DAWG, Home Goods, King Tut, Milton, Wind Bag
FNGs: None
Other PAX: None
Warmups:
5 burpees Hillbillies Big arm circles Mer-Mans Dog 2 Cobra stretch
Main Thang:
Dora with sandbags and atlas stones
100 curls 200 rows 300 press
Partner lifts the stone 3 times then rifle carry for 5 steps. Repeat until done.
COT:
TobyTalk tonight at La Coasta in Porters Neck