Townie’s Turning 44

Preamble:

Threw my name on the Q sheet for the ole birthday Q back in January and forgot about it until last night.  Guess that’s what turning 44 will do to you.  Did not expect the Rangers to be locked in a 3-3 Double OT battle the night before when planning this.  Niiiiiiice 4-3 W over the Canes last night boys!

Warm-O-Rama:

Mosey to top of parking lot for some WPs, WMHs, IWs, Toy Soldiers.  Mosey, DB shuttle drill, karoake both sides, then bernie back down the hill to the coupon pile.  Grab lifting coupons, mosey back up the hill about halfway.

The Thang:

4 corners.  Each corner had 3 exercises.  PAX to complete 1 exercise and then pass through the middle of the “X” by completing 44 of either skull crushers or curls for the gurls at each pass.

4 corners * 3 exercises= 12 total with 11 stops in the middle for arms.

Merkins, Shoulder Taps, 44 second high plank

Squats, Lunges, Monkey Humpers

LBCs, Hammers, Flutters

Dips, Overhead Claps, Butt Slappers (Jacob’s idea)

44 REPS of each before moving on.

COT:

Prayers up for Ireland and her family as they go thru cancer.

Naked-Man Moleskin:

Tomorrow will mark another year around the sun for YHC.  Especially grateful for 4 years of F3 in my life and this group of men!  Birthdays don’t really excite me, or depress me…they’re just kind of there.  But, we should all be thankful for our health and the lives we get to lead in this great neighborhood, city, state and country we live in!

Finally….LET’S FUCKING GO RANGERS!