- Workout Date - 12/17/2015
- Q In Charge - ATM
- The PAX - Bambi, Short Barrel, ATM (YHC)
- AO -
3 men resisted the rainy day fartsack and got a little better at the Tower of Terror this morning. When @LookOutBelow asked for a sub Q last night, YHC was all too eager to oblige. With only 3 pax, the Dora planned quickly became more of a ménage à trois. Conditions were heavy rain, but the temp was perfect. After some #mumblechatter about trucks and fartsackers, here is what we did:
Welcome and disclaimer
W/U – SSH x 25 IC, HB x 20 IC, ISW x 15 IC
Thang – Lazy Dora – combined reps. With 3 pax, we changed the 100/200/300 to 150/300/450 reps of the exercises to ensure plenty of pain to go around.
150 burpees – one pax performs 10 burpees while other 2 plank. Rotate after 10 to next pax…continue until each has done 5 rounds of 10. 50 burpees each + a 10 minute plank. Ok, confession time…the actual exercise list calls for merkins here, but YHC decided that burpees were more appropriate. Don’t tell @ShortBarrel or @Bambi, please.
300 LBCs – one pax performs 30 LBCs while the other 2 hold 6 inches with the legs. Rotate after 30 to next pax…continue until each has done three rounds of 30 and one round of 10. 100 LBCs and about 8 minutes of 6-inches. #smokecore
450 squats (#crowdpleaser) – one pax performs 15 squats while the other 2 hold the down position of a squat. Rotate after 15 to next pax…continue until each has done 10 rounds of 15 squats. 150 squats and 4 hours of squat holds. #badidea
6MOM – Captain Thor up to 5/20, Rosie x 20 IC, and various plankoramo.
Announcements – convergence at GH next Wednesday. Be there.
Prayers – @Bambi‘s M, Rate Hike, prayers for our brothers not there, unspoken
Naked Man Moleskin – So good to have @Bambi back in the gloom. The ’81 is better for having you around. TClaps for taking care of the family while the M recovers. That’s what real men, and especially F3 men, do. The Deer worked hard on his first day back. TClaps to @ShortBarrel for his 2nd post in his first week. HC’d for tomorrow at #Pitchfork too. Dude is all in and working hard. Keep coming brother, it doesn’t get easier, but we get better.
Always a pleasure men. SYITG,