Conditions – 44F and clear
Disclaimer – I ain’t nobody’s expert
The Thang
Mosey to the cage and circle for warm-up
SSH x 15 (IC)
Merkins x 15 (OYO)
Squats x 15 (IC)
*Batwings x 15 (IC) of each; LBAC front/back, OHC and raise the roof
Each PAX grab a block and two bricks and mosey to the courtyard
COP
Overhead Press x 15 (OYO)
Monkey Humpers x 15 (IC)
*Colt 45s x 15 each (OYO) 1/2 curl lower, 1/2 curl upper & full curl
Alabama Ass Kickers x 15 each leg (OYO)
Bent over row with block (OYO):
Right arm x 15
Left arm x 15
Bench Press x 30 (OYO)
Superman & Aquaman – Timed
Merkins x 15 (OYO)
*Bolt 45s x 15 each (OYO) 1/2 squat lower, 1/2 squat upper & full squat
Island Cruise 1/4 way
*Apple turnover: Bear Crawl 15yds, Crab Walk 15yds, Bear Crawl 15, Crab Walk 15 (distance is approximate)
Island Cruise rest of the way back to circle
COP
Shoulder saises, front & side x 15 (IC)
Bent arm side raises x 15 (IC)
*Colt 45s x 15 each (OYO) 1/2 curl lower, 1/2 curl upper & full curl
*Austin Ass Kickers x 15 each leg/arm (OYO)
Bent over row with block (OYO):
Right arm x 15
Left arm x 15
Overhead Press x 15 (OYO)
Bench Press x 30 (OYO)
Superman & Aquaman – Timed
Merkins x 15 (OYO)
Shoulder raises, front & side x 15 (IC)
Bent arm side raises x 15 (IC)
Bent over rows, double arm x 15 (OYO)
Upright rows x 15 (IC)
Mosey to the cage and stack coupons
Mosey to the rocks and circle up with Brick Pile
Flutter kicks x 30 (IC)
LBCs x 30 (IC)
COT/BOM – Two Buck/Schweddy
Moleskin:
- *YHC always enjoys researching the F3 Exercise online manual. Everything that was new to the PAX today is marked above with and asterisk.
- It was great to be joined by Boris and Big Time this morning.
- Always an honor to Q SCORE, thank you!
Schweddy