8 dudes showed up to take on the day the F3 way.
COP — IW, Copperhead Squats, hrm’s, gas pumps, LBC’s, AST’s
THE BEAST —
6 of these exercises at each island
1) squats
2) merkins
3) smurf jacks
4) WW2’s
5) IW
6) Burpees
LAZY DORA —
100 Flutterkicks, hold 6 inches
200 Squats, hold al gore
300 LBC’s, hold plank
Fun times had by all today as we pushed ourselves and didn’t hurt ourselves
