- Workout Date - 03/26/2015
- Q In Charge - Squeal
- The PAX - Snip-It, Hermie, Madoff, Clapper Cataract, WahWah, Sanchez, Flay, TBC, FNG Taylor (Look Good Nekkid), FNG Will (Tin Man), Squeal (YHC)
- AO -
12 PAX (including 2 FNGs) got in touch with their inner Brick Mason.
Conditions:
58F, 84% RH, Humid and Overcast…starting to get warm out there boys.
Warm Up:
SSH x 10 IC
Imperial Walkers x 10 IC
Smurf Jacks x 10 IC
Hillbillies x 10 IC
Arm Circles Forewards x 10 IC
Arm Circles Backwards x 10 IC
Grab 2 big ole Landscaping Retaining Wall blocks from my truck (or little “baby’s bottom smooth” bricks from Sanchez…I had about twice as many show than I expected…good problem to have).
Short Mosey up to bleachers by softball fields.
The Thang:
I’ve done just about this same thing before, with Brown Shorts and Beavis in the rain under Shelter 11.
3 circuits of 5 minutes each AMRAP, hitting Upper Body, Core, and Lower Body…Rinse and Repeat
Round 1: Upper Body
15 curls with blocks
15 overhead tricep extensions with blocks
15 Derkins on the bleachers
15 arm circles foreward (with blocks)
“Break” for 8 IC 8 Count Body Builders with Blocks
Round 2: Core
15 Flutters with blocks (DC)
15 Mountain Climbers (DC)
15 Russian Twists with blocks (DC)
15 LBC with blocks
Sprint up to Laurel Creek and back. 10 Count (Hermie can count QUICK)
Round 3: Lower Body
15 Squat Jumps with blocks
15 Slow, Tough Calf Raises with blocks
15 Lunges with blocks
15 Donkey Kicks
Break for 10 Count
Round 4: Upper Body
15 lat flies with blocks
15 overhead shoulder presses with blocks
15 incline merkins on bleachers
15 arm circles backwards with blocks
Break for 10 Count
Round 5: Core
15 Flutters with blocks (DC)
15 Mountain Climbers (DC)
15 Russian Twists with blocks (DC)
15 Dying Cockroaches (DC)…TBC requests the use of blocks…sweet Moses.
Break for 5 Burpees OYO
Round 6: Lower Body
15 Copperhead Squats with blocks
15 Slow, Tough Calf Raises with blocks
15 Lunges with blocks
15 Radio City High Kicks
0.5 MOM:
10 Rosalitas IC
6 Inches and Hold
10 Dollies IC
6 Inches and Hold
Recover! Fine work today boys. I think everyone was sweating and huffing and puffing with hardly a run a’tall.
Announcements:
Jackalope on Saturday, May 16, 0600-0900. 7.3 Miles + 7 Pain Stations from Peace Center to Legacy. Zoila is Q. Need Site Q’s as well as support volunteers (Vans and Bikes). Check the Preblast.
Get on the new F3 SwampRabbit Mailing List or you’ll miss out on the weekly update. You have to go here to sign up. Alfred will thank you.
Nameorama:
Had 2 FNGs this morning…Taylor let it slip that he “loves his Fiance” and has a wedding coming up, so he is LGN (Look Good Nekkid)…Will did an Ironman Triatholon 6 months ago and worked out for us with the first time (Tin Man). Strong work this morning guys!
COT:
Frankenreiter: tough health news
Bunyan’s Nephew: 12 years old and going through some really rough health stuff
BOM