Not the most exciting workout, but a solid upper body weight-lifting based workout with a little cardio to finish off IMO.
Let’s build up our guns (i.e. arms)!
Muggy morning, but perfect warm temp.
Let’s do it !
Run to park:
Got cinder blocks for upper body exercises.
circled up, and warmed up with 20 SSH in cadence.
-10 Windmill in cadence, 10 Curls in cadence — times 3
– as many Curls as you can do in 2 min
-10 Squats in cadence, 20 merkin OYO — times 3
– 10 calf raises in cadence, 10 Bent Over Rows in cadence — times 3
-10 squat jumps, 10 Overhead Press, 10 squat jumps, 20 overhead press, 10 squat jumps, 10 overhead press
-10 tuck jumps, 10 tricep extensions — times 3
-20 big boy situps, 20 bench press, 20 BBS, 40 bench press
Put blocks up, back to the school field
Sprint length of field, sprint length of field, 20 merkin, sprint length of field, 20 merkin, sprint length of field, 20 LBC’s,
Circled up – PAX picks
Insanity – Heal-touch LBC 20
Copay – Dive Bomber merkins – 10
OC – Russian Twists – 20
Beads – Iron Cross – 15
Huffy – Monkey Humpers – 20
Beta – Flutter Kicks – 60
Done.
Hey Clinger! Didn’t get a chance to chat with you before you left, but I went to one of your Q-led F3 workouts in Hartsville a couple years ago. Awesome workout from what I remember. Thanks for visiting Thunder!