11 weekend weary men rolled out of the fartsack with fine intensions to start this week off right and go put some time in at the Monster Mile. Not knowing what was in store for them on this fine Monday Morning, they quickly learned that it would not be as long as the demolition derby that took place yesterday in Talladega, but the speed, carnage and pain would be comparable.
Warmup: (All exercises IC unless noted)
SSH x20
IST x10
WM x10
Slow Deep Squat x10
The Thang:
We started with Merkin Suicides. Run to first line, 1 merkin, run back and then run to second line, 2 merkins and so on until you got to the 10th line.
Mosey across the street to the school and stop at the side for some wall work
Balls to the Wall and engage in Peter Parkers x 10
Preachers Chair while doing Air lifts x10
Balls to the Wall and engage into Pushups x10
Mosey down the stairs to the moist soft field:
Squats x21
Mosey back up stairs to picnic tables:
Incline Merkins x10
Dips x10
Decline Merkins x10
Dips x10
Mosey across the street to rock pile:
Curls x10
Skull Crushers x10
Bent over Rows x10
Mosey back to where we started and Repeato the whole lap minus rock pile
Mary:
LBC x25
Mason Twist x20
Low Flutter x20
ABC (26 letters)
Low Dolly x20
J-Lo x10
Recover,Recover
Moleskin
-Chef-Boy-Ardee (sp?) was in attendance today but still has yet to be added to official F3 isotope roster
-Has anyone heard of any new cruise ships catastrophe's, have not heard form Chief. Thought he would be back to run the Standard with his BRR buddies
-Speaking of the Standard, 5 men got up just a little earlier and almost got a tour of the Fort Knox Lowes complex. A couple fences and a chain prevented that but we have a raincheck for when the next time our "in" at Lowes comes for a Monday Standard again.
-Don't forget F3 Dads this Saturday with fan favorite Big Mean Qing it up for the little ones.
-Always an honor to lead and humbling that you follow.
AYE!