Since we had 2 new guys at the Buff, quick mosey around the parking lot loop. Always good to show a new man to the Buff that we cut across the grass to ensure no one runs out on highway 20.  Warmup with SSH, WP, IW, and SG.

the Thang:

Cooper style beatdown. Exercises were Squat Thrusters, Kettlebell Swings, and Merkin pull throughs. Start with 10 reps of each and then mosey around the parking lot lap. 9 reps of each exercise, mosey lap, 8 reps, etc. until Pax reaches 1 rep of each.

Mosey to the back of the School for a Dora 2-2-2.  200 reps of Curls, Skull Crushers, and High Pulls. 1 Pax performs exercise while partner runs down the hill to the playground for 3 pull ups. Once Pax reached the limit on Pull ups, modify to 3 squats.

Back to the Flag for Name-O-Rama and COT.

Nakedman Moleskins:

Tullip. I wonder how he got that name.  I was going to call him out after the name-o-rama, but then he said his name. Sometimes a nickname comes with no explanation.

Good to have Tallyman and Tullip post to the Buff for the first time. YHC hopes they had just as much trouble grabbing their seatbelt or washing their hair or drinking their coffee, or anything that involves lifting their arms as I did.

Woody may be the buffiest of the buff because he may have been the only one who did not switch to squats by the time we got to the high pulls.

Hope to see more new faces come out to the Buff. F3 is all about challenging yourself and pushing your limits. Slinging a kettlebell around for 45 minutes is a great way to push yourself. We hit a lot of bicep and back muscles today that you normally don’t get to at regular bootcamps or runs. Come out and join us some time.

SYITG

LawDog