Spring Break isn’t free…

Spring Break isn’t free…

29 men showed for what YHC intended to smoke them, not sure about that but definitely smoked myself.  Still in Spring Break mode…

COP

Warm Up:

Halos 10 each way

Halos x 10 each way

Side extensions x 10

Good mornings x 20

Squats x 10

Swings x 20

High swings x 20

Alternating swings x20

Cleans x 15 each side

Squat and press x15 each side

Halo 10 each direction

Lunges 15 each leg

Single leg dead lift 10 each side

Russian twists x 20

Lay down overhead pullover x 20

2 handed curl x 20

Lay down tricep skull crushers x 20

Bench press x 20

Feet straight up locked arm crunches x20

Snatches x 10 each arm

Upright rows x 20

Swings x20

Lawn mower rows x 20

Out of exercises after some of the group knocked out 470 reps in 25 minutes.

To the Track, partner up, one guy lifts while the other runs 3 rounds

Back to the Circle

Sound off workouts, YHC calls the Pax, Pax names the exercise….This got ugly with the likes of Bulldog and Tiger Rag going for blood on Burpees with the bell, along with Vikings…not fun.

Moleskin:

Thanks for letting me lead today.  Great job out there guys.  I definitely was feeling the effects of some major league fartsacking over the past couple of weeks with sparing posts, but it was good to get back in the groove with a kb workout!  I spoke with TR after the workout and he’s planning a KB 101 with Byron which you guys don’t want to miss.  If you really want to get the most out of Skunkworks you need to learn proper form, use a bell that’s more than you are comfortable with, and learn to move it around. If you are usually done first, or if you don’t really struggle doing all of the reps then you should consider moving up.

F3 is about promoting male leadership in the community and making men.  If you want to help make men please consider contributing at www.nobellslessthan35forgrownmen.com. 

The forum is also open for those that want to rename Prancer.  He showed back up so I vote that he be given a name that he can answer to in public…Sound off.

Thanks again, and have a great week after Easter fellas!  SIGN UP FOR THE F3 GOLF CLASSIC!!