6 pax gathered this morning in what could possibly have been the optimal climate to F3 in. The objective of the workout was to blast their biceps, destroy their delts, pound their pecs and leave their legs pretty well alone in preparation for the imminent IPC Week 4 beat down.

Warm-up (In Cadence)

25 SSH

20 Cut the Grass

25 Mountain Climbers

The Work

4 rounds Partner work

300 Shrugs x 25 Jungle Boys

300 Chest Press x 20 Merkins

200 Rows x 15 Reverse Crunches

300 Curls x 10 Burpees

21-15-9

LBC

Lunge Steps (Count both legs)

Bear Crawl back

Announcements

IPC Week 4 (To the best of our knowledge this morning)

Epicenter – Tuesday @ 5:00AM

Talon – Thursday @ 5:00AM

Run the Helix 5k – Oct 5

Prayer Requests

Tickle’s Heart health and the uncertainty that comes with

Inspector’s knee and the ankle pop heard around the world

Gomer’s job search

Mr. Bean’s Cousin’s wife

Judge Hairy (Welcome back to the gloom!)

Other Pax physical & spiritual health/needs