Seven men gathered in the rainy gloom this morning.
Routine was pretty simple. Quick warm up with weedpickers, LBAC forward and back, and SSHs.
Workout consisted of a repetitive series of six standing weighted exercises.
Curls, Tricep Extensions, Squats, Overhead Presses, Bent Over Rows and Lunges. Ten reps of each followed by five merkins. Rinse and repeat for nine minutes. Slowsy around circle. Do another round this time for eight minutes but do burpees instead of merkins. Slowsy around circle. Last round seven minutes this time do merkins and burpees at end of each series. Finished with a round robin of ab exercises including LBC, Crunchy Frogs, Flutter Kicks, Flutter Rosalitas, American Hammers and just for kicks Monkey Humpers. Everyone got in around 750 reps total.
Prayer requests for Uptown Girl’s father who is having surgery today and Mrs. Howell’s daughter who is traveling to Los Angeles.
F3 St. Simons 