conditions: really really hot and humid. 79 ish
The Thang:
I was excited to rejoin my f3 brothers in the gloom. I had been suffering from vacation bliss and was interested to see how much sad clown had creeped back to my life. Therefore, I came up with a workout to get the heart rate up and continued to not allow much recovery. Once again, proving Score is one of the best workouts to build strength with intensity and low recovery time. I challenge you to come and see why, “Real Men Score” I would like to dedicate this workout to OBC for performing the only two runs the pax would see/ hear/ participate in. (term coming) Additionally, great job by Retread on effort and Big Tiime for fighting through the pain.
Form points were emphasized throughout the workout heavily
20 10 regular/ big arm circles above head
10 little arm circles forward/back
10 big arm circles forward/back
20 high knees… bringing knees to chest (great form by the pax)
30 SSH
30 overhead claps
10 burpees
25 SSH
25 raise the roof
25 cherry pickers
20 SSH
30 sec line hop side to side
15 raise the roof
30 sec line hop front to back
15 overhead clap
30 sec line hop side to side
15 cherry pickers
30 sec line hop front to back
15 LBC
Burpee / dip ladder
5 burpees/ 1 dip, 4 burpees /2 dips, 3 burpees/ 3 dips…ect
OBC runs twice
get bricks from the cage
10 brick burpees
20 Logo arm arm raises with the brick. arms in front arms out the the side
10 punch merkins with brick
20 worlds worst sit up
mosey to the wall
30 sec ppls chair rotate arms on side, front, overhead
20 dbl leg calf raises
10 single leg calf raises each leg
30 sec ppls chair rotating arms on side, front, overhead
20 iron crosses oyo
mosey to courtyard
lunge walk courtyard length / bear crawl back
20 bench dips working on form
15 wall merkins 5 regular, 5 diamond, 5 wide (feet together, body comes down to 45 degree angle and performs merkin emphasizing squeeze at top)
Lunge walk courtyard length/ bear crawl back
10 burpees
BOM
Score to have a once a month Saturday workout 8/25
8:15 woodshed to have form school to teach pax how to properly do exercises. 8/25