Conditions: Seattle
Intro: YHC assured the PAX that due to conditions he would do his best to keep them off the ground.
Disclaimer: Q is not a professional. Modify as needed.
Warm Up:
SSH x 25 IC
TTH x 25 IC
LBAC’s x 25 IC forward & reverse
Merkins x 50 OYO
PAX retrieves blocks & circles up by light pole.
The Thang:
Manmakers x 10 OYO
Skull crushers x 15 OYO
Kettle bells x 20 OYO
Curls x 25 OYO
OHP x 30 OYO
Rinse & Repeat
PAX moseys to Lyttleton/Rectory
Imperial Walkers x 20 IC
Squats x 20 IC
Indian run to Jewish Synagogue
Plank jacks x 20 OYO
Merkin routine: 1 rep standard merkin 1 rep close grip merkin. 2 reps standard merkin 2 reps close grip merkin. Continued to 5 reps each.
Mtn climbers x 20 OYO
PAX moseys to back parking lot of CES & partners up for Dora
150 merkins
200 LBC’s
300 squats
While Partner A starts exercises, Partner B bear crawls thru cones then runs loop around parking lot. Partners alternate until exercises are complete.
PAX lines up against wall of school for balls to the wall. Each pax member does handstand with balls to the wall then does 10 merkins in this position. At this point Q assures the PAX that he did NOT dream up this sick exercise himself but can be found in the official F3 exicon.
Indian run to parking lot in front of Grace Church Imperial walkers x 20 IC
Plank jacks x 20 IC
PAX moseys to covered sidewalk of old CES for core work
Flutter Kicks x 20 IC
Heels to Heaven x 20 IC
Box Cutters x 20 IC
Indian run to empty lot on Fair St.
Mtn climbers x 20 IC
Indian run back to park for more block work Manmakers x 10 OYO Skull crushers x 15 OYO Kettle bells x 20 OYO Curls x 25 OYO OHP x 30 OYO Rinse & repeat although we only completed the manmakers & skull crushers before time ran out.
Count-A-Rama
BOM
Moleskin: On a cold wet day the PAX answered the call for yet another challenging beat down! Always an honor!
Mayhem