Diarrhea is Hereditary

7 warriors including one visitor showed up this morning to throw some iron around. This is how it went down.

• COP
  • SSH x 20
  • Don Quixotes x 10
  • Helicopters x 10
  • Russian Soldiers x 10
  • Arm circles (10 small + 5 big)
  • Copperhead squats x 10
• Round 1 – 4 corners superset, 8 reps each exercise
  • 1st corner – KB swing with a dive bomber ‘merkin
  • 2nd corner – Halos with goblet squats
  • 3rd corner – Lawnmowers with clean and press
  • 4th corner – Demon crushers with WWII sit-up press
• Round 2 – same exercises , 16 reps each
• Round 3 – same exercises, 24 reps each
• Round 4 – same exercises, 16 reps each (only enough time for 2 corners)
• Just enough time for 1 minute of boat canoes
• Numberama, namerama, Emoji took us out
• Notes:
  • F3 is good for not only getting a great workout but also learning interesting facts.
  • Fact 1 – Diarrhea is hereditary, per Mudface
  • Fact 2 – Emoji knows one of the Wegmans
  • Fact 3 – There’s a Hooters style chain of restaurants in Florida called Mugs N Jugs
  • Fact 4 – Mudface had some questionable career choices in his younger days (something to do with dollar bills and thongs)
  • Great work gentlemen. Thank you all for letting me lead.