Cool morning at The Guillotine.  Disclaimer and 5 core principles that giver F3.

Mozy with high knees, butt kickers.  Circle of Michael Phelps, strawberry pickers, right-left-middle leg stretch.  Plank, 10 merkins, right had to right foot and left hand to left  foot stretch.

AMRAP. 45 sec on – 15 sec off

Set 1 – Two rounds of with standard Cindy

1. One Arm curls
2. Side bends
3. Tríceps Ext
4. Block Push
5. Sandbag Overhead Toss (60 or 100 lb)

Set 2 – Two rounds of with standard Cindy

1. One Arm bent over row
2. Over Head Press
3. Un-even Lunge (60 or 100 lb sand bag)
4. Alpos
5. KB swings

One round of Set 1.  We then performed

10 around the worlds

10 Man makers

20 Step ups

Announcements

• Bridge-A-Life 5K this Saturday
• Second F- Poblanos on Thursday at 6 pm

• Bring F3 2U – 02/11/2023 – 7:30 Sat North River Ranch Clubhouse                

11510 Little River Way

Parrish, FL 34219

COT

• Spinal Tap Brother, Brother Nemo
• Sir Wallace
• Mugsy
• Curds work
• Stagecoach’s Sister
• Snapshots’ sister
• Travel mercies for Pepperoncini, back to GA