But I’m Still Sore From Wednesday!

  • by
  • Workout Date - 09/17/2021
  • Q In Charge - Turban
  • The PAX - Turban, Joe Blow, Daddy Warbucks, Aorta, Priscilla, Cocoon
  • AO - Tower of Terror

6 picked up their weights, fought off the soreness from IronPAX Week 2 on Wednesday, and went for a walk with pain sprinkled in.

PAX:   Turban, Joe Blow, Daddy Warbucks, Aorta, Priscilla, Cocoon

Conditions:  Cooler, but still some sneaky humidity

Mission:  The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer:  I’m not a professional, so modify as necessary. 

Warm-up:

SSH x 25 IC

Imperial Walkers x 20 IC

Through the Tunnel x 15 IC

Mosey around the block

The Thang:

Farmer carry weights to Sidewall parking lot

4 stations (each corner of the block)

Add 1 exercise at each station.  Do 20 reps of new exercise and 10 reps of all previous exercises.  Farmer carry weights between corners.

Round 1:

Curls

Shoulder Press

Bent Over Rows

Squats (so by this point you’re doing 20 squats, 10 rows, 10 shoulder press, 10 curls)

Drop weights at first corner and run a long lap around the building and back lot

Round 2 (keep the first four exercises too):

Das flutter, double count

Calf Raises

Bent over flys

Tricep extensions (so 20 triceps, 10 flys, 10 calf raises, 10 flutters, 10 squats, 10 rows, 10 presses, 10 curls)

Drop weights at first corner and run a long lap around the building and back lot

Capper:  1 final round with 10 of all 8 exercises (gets you to 100 total curls, etc.)

Farmer carry back to the flag

Mary:

20 LBCs IC

15 oblique v-ups each side, OYO

Circle of Trust:

Announcements:

Aorta’s got the Monday Q, IronPAX week 3 Wednesday, Priscilla has the Friday Q

P200 spots are open on Benign’s team!

Prayers/Praise:

Asa (Priscilla’s son) needs tonsil surgery, but they want to admit him for overnight due to his sleep apnea.  Right now this isn’t possible with the space in the hospital, so prayers to things to improve so they can get it done this year.

Continued prayers for Pom Pom’s Covid recovery.

SYITG,

Turban