8 Pax came together @chopshop for a pretty stationary beatdown. We had a special guest from F3 in Johnson City, TN @spam.
Warm-up – SSH, The Reacher (@eileens favorite), little baby arm circles backward, little baby arm circles forward and Michael Phelps.
Round 1 : 3 sets of 10 Jumanji Merkins, 15 Dead Bug sit-ups, 10 Superman Merkins, 15 Cocoon sit-ups, 10 One legged Merkins, 30 side crunches, 6 Plometric Merkins, 20 flutter kicks
Round 2: 3 sets of 10 Elevated Plank Merkins, 15 side lateral lunges, 15 incline Merkins, 20 yoga squats, Hand stand until @bert got tired 😂, 15 step-ups.
Round 3: 3 sets of 7 pull-ups, 15 pickle pounders, 7 chin-ups, 15 crunchy frogs, 12 inclined pull-ups and 15 dips
Announcements: @mrwoodchuck starting a Purple Heart Homes USA / Non-Profit Veterans Charity in Jacksonville, Trinity tomorrow morning.
Prayers: @seatdown, safe travel for @extinguisher and his 2.0 to Tallahassee, @Eileens friend Sean
All 8 pax attended QSource after beatdown to discuss Team Development!
Thank you for a great Thursday Morning!