All Work and No Rest!

11 men showed up to a day with heavy lifting.

DISCLAIMER

PRAYER

COP

• Motivator from 8
• Merkins 10 IC
• Abe Vigoda IC 10
• Willie Mays Hays IC 10
• Little Baby Arm Circles IC 10
• Reverse Little Baby Arm Circles IC 10

THE THANG

Ponzi’s own twist on Tabata.  90 seconds of work and 45 seconds of mosey around the track

• Stop 1 -Block/Plate Curls
• Stop 2 -Merkins
• Stop 3 -Burpess
• Stop 4 -Shoulder Press with the block/plate
• Stop 5 -Squats with the block/plate
• Stop 6 -Alternating Lunges with the block/plate
• Rinse and Repeat
• Finish off with 50 block/plate curls

MARY

• American Hammers IC 20
• Flutter Kicks with arms extended IC 40(for Donny)
• LBC IC 20

CIRCLE OF TRUST

Count-a-rama with 11

PRAYER

MOLESKIN

The word “accountability” has been on my mind a lot lately.  We are all accountable to someone/something.  I greatly value the fellowship of F3 and the accountableness that being with other guys can bring both during workout and in day to day life can bring.  Speaking for myself this is an area I need to improve upon.  Paul tells us in Romans c14 v12 ” So then each of us will give an account of himself to God.”  Pretty straight forward to me.