Disclaimer

I am not a professional you are here by your own choice. You are here to push yourself not hurt yourself. Know your limits sharpen each other and help each other.

Warm-Up (All Exercises in Cadence)

15 imperial walkers
10 overhead claps
10 Grass Cutters
20 LBAC front
20 LBAC backwards

The Thing = Partner Work

Amwrap #1
Partner 1 stays at home and does curls
Partner 2 goes to other end of field and does 15 american hammers
100 reps total

Amwrap #2
Partner 1 stays at home and does chest presses while partner 2 goes to other end of field and does 15 heel taps
200 reps total

Amwrap #3
Partner 1 stays at home and does alpo’s (trap pulls) while partner 2 goes to other end and does 15 v-ups
300 reps total

5 minutes of mary finished things out.

Count o rama
Name o rama
Announcements

F3 Dads October 21-22
Multiple Race Events coming up

Prayer Requests

Thumpers upcoming hearing for adoption
Blueball
Family of Jacob Hall (Townville Elem.)

 Today was awesome as i got to celebrate 1 year in F3. This past year has been a lot of ups and downs and i am very blessed and thankful to be surrounded by a awesome group of guys who constantly push me and most of all encourage me. Thank you to all who have helped me get better every day. TCLAPS TO ALL !!!!