- Workout Date - 05/12/2020
- Q In Charge - Iceman
- The PAX - WaxOn, The Muff, Training Wheels, Courtesy Flush, Spandex, Bubba Gump, Wilson, Night Rider, No Bars, Zipline, Chubbs, Kindergarden Cop, Perry Mason, Play Doh, Squatting Dog, Iceman
- AO - The Station
16 men planted the virtual #shovelflag at #TheStation for their Tuesday #downPAINment.
The Thang
Warmup
SSH x20
Merkins x10 (slow count cadence)
Let’s mosey, got a lot to get to this morning.
Head to the Church and grab a cinderblock
Descending ladder
Exercises – merkins, squats, overhead press, curls, swings
10 reps of each
9 reps of each
down to 1 rep of each
Lot’s of #mumblechatter from the current Site Q about this one
COP (without blocks)
5 mins of
10 American hammers
10 reverse crunches
10 Freddy Mercuries
Rinse and repeat for 5 mins
#Sucktastic
Block Tabata (30 secs exercise / 15 secs rest)
Set 1
Swings for 30 secs
Rest for 15 secs
Merkins (w/o block) for 30 secs
Rest for 15 secs
Repeat for 4 rounds
Set 2
Squat and press for 30 secs
Rest for 15 secs
Mtn Climbers for 30 secs
Rest for 15 secs
Repeat for 4 rounds
Put the blocks up and mosey back to City Park.
1MOM
Plank for 1 min
COT/BOM
Naked Moleskin
– Good numbers this morning as we #retaketheGLOOM
– Working out at home sucks compared to working out with F3 (but we already knew this)
Announcements
– Jacklope date TBD
– F3 10yr anniversary will take place in Wilmington NC 1/15/21 – 1/17/21. I highly recommend you attend at least part of this event
Prayer Requests
– @Perry’s brother still fighting cancer
See ya in the gloom…..
Iceman