Coming off the F3 Nation Dad Camp, my feet and legs were killing me. I woke up…well never really even fell asleep, with the notion of texting Omega and pulling a Kumquat. But, realizing the Pax were eagerly waiting my azz kicking with Das Boot, I punched my man card, sucked up the buttercup and made my way to the Gloom of Man Maker Monday.
Plant OST Shovel Flag.
Strap on Das Boot.
1 minute of pleasantries.
Go Time!
Warm O Rama
Bells held high to cover.
Pledge of Allegiance
Disclaimer
SSH x15 IC
IST x10 IC
Toy Soldier x10 IC
Windmill x10 IC
Cotton Picker x10 IC
Arm Circles forward and backwards.
The Thang:
2 KB Swings OYO
Skull Crushers x10 IC
4 KB Swings OYO
Shoulder Press x10 IC
6 KB Swings OYO
Curl x10 IC
8 KB Swing IC
Squat x10 IC
10 KB Swings OYO
Forgot Exercise x10 IC
12KB Swings OYO
Lawn Mower x5 IC Each Arm
14 KB Swings Oyo
Upright Row x10 IC
16KB Swings OYO
1 Arm Snatch x5 each arm OYO
18 KB Swings OYO
Bent Over Row x10 IC
20 KB Swings OYO
Floor to Shelf x5 IC
20 second count which was more like a 10 second count
Skull Crushers x10 IC
18 KB Swings OYO
Shoulder Press x10 IC
16 KB Swings OYO
Curls x10 IC
14 KB Swings OYO
Squats x10 IC
12 KB Swings OYO
Lawn Mower x5 each arm IC
10 KB Swings
10 Second count
Upright Row x10 IC
8 KB Swings OYO
1 Arm Snatch x5 each arm OYO
6 KB Swings OYO
Bent Over Row x10 IC
4 KB Swings
Floor to shelf x5 IC
Skull Crushers x10 IC
2 KB Swings OYO
Chest Press x10 IC
Skull Crushers x10 IC
WW1 Situps with Bell IC
Russian Twist x10 IC
Repeato
MARY
LBCs x10 IC
Low Flutter x10 IC
10 Merkins x10 IC
X’s and Oh No’s my count
Recover Recover
Peg Leg Moleskin
It has been a while since I had the keys to MMM. Always holds a special place in my heart because this is where F3 started for me.
There was no running and no burpees and Outlaw was actually happy…(2nd workout where I delivered zero in the way of burpees…just wait until my foot heals!?
Found out the secret to Omega’s success…bring Bailey, aka Tripper to a workout to get up and chase him and avoid the exercises. Expect next MMM to display numerous pups.
Speaking of Das Boot, fellow Pax such as Frontier and Macbeth have had their personal experience…and we are in agreement…it sucks.
It is rough for a Q to be directly across from Uncle Rico…jump squats with the bell…beast or…
Good to see the Old guard and good to see some new faces for me…Yosemite and The Worm…hope to see you out there again.
Thanks to Omega for allowing me to Q
Life Life, Own Every Second and Never, Never Take Anything For Granted!
-Olive