Q: Bagpipe
PAX: CurveBall, Gambler, Mr. Fixit, Bagpipe, John ‘Beach Body’ Stevick, Tanline, JE, Little Dipper
FNGs: 1 Little Dipper
COUNT: 8
INTRODUCTION:
Disclaimer, F3 Mission, F3 Credo, 5 Core P
WARMUP:
Bear Hugs, Toe Touch Stretch, Big Arm Circles
Mosey To Coupons
THE THANG:
[Pull Ups x 10 or Low Pull Ups x 20]
Man Makers x 10
Pull Ups
Wormkins x 10
Pull Ups
Squat Thrusters x 10
Pull Ups
Gas Pumps (4 Ct) x 10
Pull Ups
Coupon Lunge x 10 Each Leg
Pull Ups
Curls x 20
Pull Ups
Overhead Press x 20
Pull Ups
SSH (4 Ct) x 20
Pull Ups
Merkins x 20
Pull Ups
Burpees x 20
Pull Ups
[ REPEAT FOR 2 ROUNDS ]
MARY:
LBCs x 25
Box Cutters x 20
Plank x 1 Min
Merkins x 20
ANNOUNCEMENTS:
– 7 Mile Ruck & Beatdown
(Scrape To Grind – WR) Dec 14th
– Ruckmas To Downtown Christmas Lights
(Macon)
– DHT (Macon)
– Christmas Concert at Central Baptist Church
(WR) Ask BeachBody for Details
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
– BeachBody’s Extended Family during
Legal Proceedings
– Gambler’s Surgery
– Curveball’s new life and how Thankful he is
My son , Jack (9) came with me this morning for his first beatdown and got his F3 name, “ Little Dipper “.
Good Morning with Good People
Had A Fun Workout & A Good Breakfast with Friends
Good Work Men