- When: 02/13/2020
- Workout Style: Bootcamp
- QIC: Suitcase
- PAX: Poca, Ronnie B (RESPECT), Sponge Bob, Peroni, Creflo, Aflac, Birdman
- AO: Back Blasts
8 Men beat out the Fart Sack monster and got stronger this morning with an old school upper body boot camp at the Court. As we say, it never rains at a F3 workout. Well this morning the fog was thick and moist (one topic we discussed was this could be a top 5 most disliked words in the female vocabulary) and by the end it was really moist. After a mission statement and no FNG’s present, we headed to the basketball court for a little Warmarama;
SSH’s
Cotton Pickers
Wind Mills
Willie Mays Hays
Sun Gods
and some stretching
Round 1 Included:
*Standard Suicide
*Lt Dan Down and back
*Shuffle down and back
*Karoke down and back
*Standard lunge
*Next was a round of 7 1/2’s I like to call them-
On one base line-started with 1 Air Press IC
stop at mid court for a burpee, continue to the far base line for 6 Mtn Climbers IC. Stopped for a Burpee 1/2 way back on each lap
Round 2 to the parking lot:
*Went to the curbs for two sets of alt toe tap x 10 IC, Merkins x 10 SC, derkins with toes on curb x 10SC
*Parking space merkins-trace the parking space line with a merkin at the end of each line
*bear craw merkins-bear craw an stop for one merkin at every second parking space
Round 3 to the shelter
*three sets of Dips, Erkins, Derkins x10 x15 x10 with a short mosey after each set
*Slow mosey around the path staying ad a group and stopping for 10 SC squats along the way
Mary
*headed to the shelter to try something different-all mary exercises done on the picnic tables:
LBC, LSF, Dying Cockroach, Box Cutters, American hammer, Protractor and finished with a set of Monkey Humpers
Always a pleasure to lead a workout. If you haven’t Q’d a workout-it’s time to give it a try. There are plenty of us who will help guide you through it. YHC took the PAX out in a standing ball of men
Until Next time-Suitcase
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