Bromance of Refuseniks

The BackBlast:

Usual suspects this morning although we were missing a few Core regulars. A couple slackers rolled in late and then we circled up on the field for COP at 0701.

COP: Shuffle, IW, Mtn Climber, Squats, Sharon Towers, Wahoo saunters in, Plank, Donkey/Fire Hydrants, Reverse Crunch.

Grinders: Three man teams. Middle man walks with bell overhead.  3 sets

One end: Dry docks, Mtn climber, Peter parker, Parker peter

Other end: Reverse crunch, Wipers, Freddy mercury

5’s with KB    4 sets

Arms – clean & press r/l, renegade row r/l, tricep

Legs – squat press, lunge r/l, power to people r/l

Core – woodchoppers r/l, hammer curl, Russian twist, KB swing

6’s with BLIMPS 6 sets with across the field between sets

7’s the hard way, per Rocketman. 7 reps on each end, 7 sets.

Dead swing, clean and squat r/l with Boxcutter

COP and takeout by Pigskin.

NMM

Grinders are not that hard. The pax acted like they had never heard of this. Thanks to Rev for helping DRM coach and coax them along.

Hoedown and Wahoo had a special thing going on this morning except Blue kept distracting Wahoo with comments about Big 10 football They ere inseparable and they kinda did their own thing in order to keep their lady parts dry.

Rev was hangin’ back most of the time. Seemed to be dealin’ with what was left of last nights festivities. A quiet and gentler Rev today.

Rocketman and Pigskin were out front all morning. They have form and fast down. Might be the 4th and 5th F.

Thanks for all the chatter this am. Without your valuable input it would be hard to tell how the pax is dealing with what DRM is putting down.

Blood drive at Community Matter Cafe on November 21st. Please sign up and donate to save a life.

Give 2 Give campaign is in full gear. Please consider a donation to the F3 Foundation. Ask yourself what has had more impact in your life than F3. What better way to pay it forward than donating so other man can benefit from F3.

Thanks for joining the pax this am.

C you real soon. Y because we loves you!