Jan. 31, 2019

Three Pax defeated the fart sack and gathered for a warm party at the Shipyard.

Tickle, Special K and Bean-O

Q : Bean-O

Weather: Perfect. Low 20’s and clear.

One min warning and disclaimer given.

Warmup: 20 SSH IC, 20 Cut the grass IC

Thang: 25 goblet squats at top of parking lot. Mosey to bottom of parking lot and back. Repeat 2 times.

25 big bois at top of parking lot. Mosey to bottom of parking lot and back. Repeat 4 times.

25 block curls at top of parking lot. Mosey to bottom of parking lot and back. Repeat 6 times.

25 bench step ups in front of school counting one leg. 1 lap around circle in front of the the school. Repeat 2 times.

25 leg raises. 1 lap around circle in front of school. Repeat 4 times.

25 merkins. 1 lap around circle in front of school. Repeat 6 times.

Announcements: Saturdays workout is back at the Shipyard. Southern Belle has the Q. Friday lunch at Migs. Run Your Ice Off is this Saturday.

Prayer Requests: Continued prayers for the men of F3 and their daily walk.

Bean-O