Dozer was looking for volunteers for month of January and YHC had want to start the new year leading more and proving himself to his F3 brothers. The M theme workout was to give thanks to all the M’s who allow us to come out and better ourselves daily. The M theme to the workout was the playlist which consisted of songs all about the M (Brandy you’re a fine Girl, Black Magic Woman, American Girl, Hollaback Girl, Long Cool Woman in a Black dress, etc) To honor the all the M’s YHC decided it was a Tuesday full of arms, arms, arms. And more arms. All in all 9 PAX showed up and worked hard. T-claps to Muggy Tape for Rucking through the workout.
Conditions: Frigid,25, Slight Breeze
1 MW
Disclaimer
Prayer
Mosey to the practice field, while getting pumped up by listening to Eddy Grant Electric Avenue
Merkins x 10 0Y0
SSH x 15 IC
Merkins X 11 OYO
Imperial Walker X 16 IC
Merkins X 12 OYO
TTT X 17 IC
Merkins X 13 OYO
LBAC X 17 IC
Merkins x 14 OYO
Monkey Humpers X 19 IC
Merkins x 15
Exercise #2
Mosey to the block pile and grab a block and line up on the Goal line, by this time the M inspired music has started….. GAME TIME.
From one Goal to the other Goal line. 5 lunges with overhead carry, stop 10 Curls for the Girls, 5 lunges with overhead carry, stop 10 inclined Merkins, repeat until all PAX has reached opposite Goal line. Plank on six.
Exercise # 3
Partner up and Farmers Carry partners block to the fifty-yard line, while partner lunges alongside. Then switch and repeat. Good thing we had Boucher to find the fifty-yard line in the dark. Set blocks at Goal line and circle up close. Real close. Push Pain Circle. 10 merkins for the PAX but only one PAX can do a merkin at a time while the others wait for the high five to do theirs. Waterfall effect.
Exercise # 4
Grab your block for one more arm pumping sensation. Fifty curls for the girls as you walk to the fifty-yard line. Again thank you Boucher for finding that mysterious line in the dark(He’s line a seeing eye dog for finding that fifty-yard line). Line up.
Triceps Extension X 10 IC
Merkin X 10 OYO
Lunge 10 yards
Triceps Extension X 10 IC
Big Boy Sit-Ups x 40 IC
Lunge 10 yards
Triceps extension x IC
Russian Twist X 15 IC
Lunge 10 yards
Elf on a Shelf X 10 OYO
Mench on a Bench X 10 OYO
Overhead Carry to the block pile and put up blocks. Mosey back to parking lot.
Announcements:
1/27/18 – GrowRuck
2/24/18 – Dam to Dam 100K Relay
2018 F3 Christmas Party
Prayer Requests:
Speedy recovery for Scotch’s 2.0