Conditions – 70 something and dark
Disclaimer
The Thang:
Butt Kicks * 20 (IC)
High Knees * 20 (IC)
Through the Tunnel * 20 (IC)
Old Man Arm Circles – Forward * 20 (IC)
Old Man Arm Circles – Backward * 20 (IC)
SSH * 20 (IC)
We moseyed to bottom of hill: AYG sprints to top * 2 – Al Gore, slowsey back to bottom. Bernie Sanders ½ way, lunge walk to top, then Al Gore * 1. Back to COT
CHEECH set
C – Crunches * 20 (OYO)
H – Hammers * 20 (OYO)
E – Elevens of Squat Jumps (OYO)
E – Elevens of Mercans (OYO)
C – Crunches * 20 (OYO)
H – Hammers * 20 (OYO)
Bricks/Ropes
Tricep Extends with Bricks * 20 (IC)
Standing Butterfly with Bricks * 20 (IC)
Flutter Kicks * 20 (IC)
Chest Press with Bricks * 20 (IC)
Boulware’s with Bricks (Curls with fingers extended up) *20 (IC)
Pull Over Chest Press with Bricks * 20 (IC)
Jump Rope –30 seconds, recover, 45 seconds, recover, 60 seconds, recover
Boulware’s with Bricks *10 (OYO)
Bricks back to pile
Fast SSH * 20 (IC)
Through the Tunnel * 20 (IC)
COT/BOM: Turnpike
Moleskin:
- Welcome Turncoat to F3 Nation. EH’s in front of the M could be the answer for FNG’s. Glad to have you Mark.
- Special thanks to Data for posting with us on his brief Cola visit – great seeing my F3 sponsor again.
- #MumbleChatter was strong on the Jump Ropes. It was definitely easier 30 years ago.
Turnpike