• When: 09/18/14
  • QIC: Scooper
  • The PAX: Peachy, Meatball, Hotspot, Knozit, Buzzsaw, Bearded Lady, Optimus, Half Empty, Turnbuckle, Mayhem, Malfunction Junction, Gravedigger, Cletus, Ken Doll, FNG ( Chee-raw ), Bing, Schwinn, Bull Pen, SawDust, Shotgun, Field Goal, Scooper


Shawshank PT with a Little Upper Body

22 Pax including 1 FNG ventured into the Gloom this morning for a Scooper led PT test and upper Body workout. YHC used the bricks for a fun shoulder and arm workout, following the grueling four minutes involved with the monthly Test of progression, F3 has grown accustomed to, in the Gloom.

 

Conditions: 63 degrees, partly cloudy, and sticky.

Disclaimer, prayer, follow me

COP

SSH x 20 IC

IMPERIAL WALKERS x 20 IC

MOUNTAIN CLIMBERS x 20 IC

LBAC x 20 IC

TTT x 15 REVERSE x15 IC

ROCK BOTTOM SQUATS x 20 IC

PT TEST

AMRAP FOR 2:00

MERKINS

BBSU

REMEMBER NUMBER TO RECORD LATER

MOSEY TO BRICK PILE

CIRCLE UP FOR UPPER BODY WORK

CURLS FOR THE GIRLS x 25 IC

SHOULDER PRESS x 25 IC

TRICEP EXTENSIONS x 25 IC

FRONT SHOULDER RAISES x 25 IC

SQUATS x 25 IC

RINSE AND REPEAT x 20 IC

RETURN BRICKS TO THE PILE; MOSEY OVER TO SHELTER

PIC NIC TABLE DIPS x 30 OYO

STEP UPS ( alternating legs ) x 30 OYO

ELEVATED CRUNCHES ( try to touch toes with finger tips ) x 30 OYO

SPEED FINISH

10 DIP, STEP UPS, AND ELEVATED CRUNCHES, AFAP, OYO

COUNT OFF

NAME O RAMA

ANNOUNCEMENTS

BOM

 

ANNOUNCEMENTS:

MUD RUN October 4

GO RUCK CHALLENGE 11/21/14

THE REAPER, RBHS, FRIDAYS 5:30

TUNNEL TO TOWERS 9/19

 

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