Combo/Farmer Dumbell Day

  • Workout Date - 10/05/2022
  • Q In Charge - Thumper
  • The PAX - Harbaugh, Short Barrel, Homeward Bound, Sammy, Name Your Own Price Tool, Celine Deon, Mint Julep, Deflated, Whisper, Not Shooting Blanks, Kingpin, Pinetar
  • AO -

YHC had some good ideas for a dumbbell day rolling around for awhile, seemed like a good enough day to roll ’em out.  You can always tell when someone has been poking around on the interwebs for exercises, this workout was no exception.

 

W/U

SSH x 30IC

DBs x 20IC

IW x 30IC

Thangs:

Partner up for AMRAPs.   (V2 of this workout will be DORA style fo sho)

 

2 rounds per person

PAX1 – Curl and shoulder press combo amrap

PAX2 – Farmer carry dumbbells around the speedway

2 rounds per person

PAX1 – Pull over and fly combo amrap

PAX2 – Farmer carry dumbbells around the speedway

2 rounds per person

PAX1 – GobSquat and in and out with dumbbell in standing position amrap

PAX2 – Farmer carry dumbbells around the speedway

2 rounds per person

PAX1 – Hand release merkins amrap

PAX2 – Farmer carry dumbbells around the speedway

2 rounds per person

PAX1 – Renegade Row and Merkin combo amrap

PAX2 – Farmer carry dumbbells around the speedway

6MOM

AmHammers w/ Dumbbell – crowd pleaser – 15

LBC w/ Dumbbell – 20

BBSU w/ Dumbbell – crowd pleaser – 15

Flutters w/ Dumbbells held high – 25

 

Annc:  Spinxrun, http://spinxrunfest.com/   F3 Golf Tourney – http://f3nation.com/2016/08/26/2nd-annual-swamp-rabbit-f3-foundation-golf-tournament/

Prayers – Peyton @ Monarch, prayers for healing, others that I’m ashamed to admit I have forgotten in the fray since just yesterday morning.  Please pray for Flop’s recovery.

 

NMM:

  1. We have some farmer carry gazelles @ PF.
  2. Fantastic to have Deflated back and healthy again

Always an honor to lead and work out with you bunch of nerds,

Thumper

 

Leave a Reply