We Own the Gloom

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  • 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

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