ToT Goes Around the Block…Over and Over

  • Workout Date - 05/21/2021
  • Q In Charge - Turban
  • The PAX - Turban, Aorta, No Show, Joe Blow, Nightingale, Fartlick, Bowel Movement, Mario, and Sweet Tooth
  • AO - Tower of Terror

9 PAX got after it on an perfect weather morning, including 2 2.0’s that brought some extra energy and dominated their dumbbells too!

PAX:  Turban, Aorta, No Show, Joe Blow, Nightingale, Fartlick, Bowel Movement, Mario, and Sweet Tooth

Conditions:  High 50’s and an early hint of 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 20 IC

Imperial Walkers x 15 IC

Through the Tunnel x 10 IC…UP nickname retired for this exercise.

Mosey around the long block including Henry’s and Shortfields

The Thang:

Farmers carry to Sidewall parking lot

Concise-ish explanation of the thing

While staying together as a group, work around the block with 4 stops, adding an exercise at each stop.  2 total circuits.  Do 20 reps of new exercise and 10 of all the previous ones at each stop.  Get a mosey around the long block after each round.

Station 1, Round 1: 20 curls

Station 2, Round 1: 20 shoulder press, 10 curls

Station 3, Round 1:  20 squats w/ weights, 10 shoulder press, 10 curls

Station 4, Round 1:  20 bent over rows, 10 squats w/ weights, etc.

Mosey!

Station 1, Round 2:  20 tricep extensions, 10 squats, etc.

Station 2, Round 2: 20 flys, 10 tricep extensions, etc.

Station 3, Round 3:  20 lunges (each leg), 10 flys, etc.

Station 4, Round 2:  20 das flutter w/ weights, 10 lunges, etc.

Mosey!

Capper:  10 more of everything which gives you 100 total curls, 90 shoulder press, 80 squats, 70 bent over rows, 60 tricep extensions, 50 flys, 40 lunges, 30 das flutter

Mary:

15 Crab cakes IC

20 LBCs IC

15 oblique v-ups OYO (each side)

20 Big Boys OYO

Circle of Trust:

Announcements:

Reminder of Memorial Day Murph at Pitchfork (Monday, 5/31), so no ToT workout that day

Prayers/Praise:

Prayers for No Show’s (and Mario and Sweet Tooth) 10-week old puppy.  She’s home from the emergency vet after a cat scan and they’re still not sure what’s up.  She seems to be better but hopefully they don’t have to make some tough decisions.

Word of the Day:

 I was reading in Exodus and was reminded about Moses complaining that he wasn’t a good speaker and how could he motivate the Israelites and convince Pharaoh to let the roll out.  God’s got it gentlemen and he can use each one of us and speak through us.  He’ll give you the words!

SYITG,

Turban