• When: 9/19/2015
  • QIC: OC
  • The PAX: Costanza, Boris, Paperboy, Huffy, HappyTrees, Beads, BetaMax, Cesspool, Drop/Add(FNG Aaron Marterer), Pipeline, Pele, OC.


#Dawnstrike…That is all.

12 Professionals met in the gloom for my most favorite workout in  F3Columbia.  Why my favorite? It’s hard, It’s fun, and it’s early!  Never do I leave the AO without a good ab workout–both physically and through laughter.  It is a great way to end the F3 week.  A solid bond is definitely forming among the regulars at this workout.  Come check us out if you have not already!  You will leave a professional!

 

The Thang:

Run around to back of school and circle up.

LBAC IC forward x 20

LBAC IC backwards x20

Calf Raise IC x 20

Merkin IC x 12

10 each leg. dead leg lift

SSH IC x20

10 Burpees OYO

SSH IC x20

10 Burpees OYO

Flutters x20 IC

10 Burpees OYO

flutters x20 IC

10 Burpees OYO

20 Imperial Walkers IC

10 Burpees OYO

20 Imperial Walkers IC

10 Burpees OYO

Grab some blocks

20 Showcurls IC

10 Shoulder presses IC

Around the world.  Each pax calls an exercise of their own choosing all the way around the circle.  12 different routines.  Varied to include bench presses, goblet squats, turkish get ups, etc.

Nice work on that one.  It was pretty difficult as each pax tried to outdo the other…big surprise,

Put blocks away and head to wall.

Wall sit

bear/crab walk across field and then run  back

wall sit

karaoke across

karaoke back

wall sit

high knees forward across

high knees backwards on return

wall sit

balls to wall with max push up

wall sit

line up long ways on field–100 yard– grass dill/up down on command down and back

ssh ic x 20

flutters ic x 20 fast

mosey to Hollywood squares for 7 minutes of varying square work–inclines, declines, box jumps, flutters…

 

COT

BOM

 

 

 

 

 

 

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