15 men made it out start off their day with a tribute to my 43 years on this planet.
We started off with a few of the usual items, high knees, butt kicker and some karaoke. Once on that nonsense was done we made our way over to the planter boxes and circled up to warm up.
Warm – o – rama
- SSH X 25 since I could really half 43 very well
- Apollo onos X 10 cadence was a little off on this one
- Cotton pickers X 10
- And one of my new favs the Girl Fight X 10 or 15 (envision 2 teenage girls open hand slapping fighting in a wind mill fashion)
Over to the planters for some pinky pie. I love the pinky pie since is it is a sneaky arm burner. Starting with 1 dip and 1 mercians going up to 10 dips and 10 mercians by 1s.
Once are triceps are good and pumped head over to the track and grab a cinderblock to start the 4 laps and 3 exercise with 43 reps at each exercise. See the 43 theme now. We stayed together because that how I like to do my work outs.
1st 3 exercises- Curls, squats, shoulder press all 43 single count
Run a lap
2nd 3 exercises- Curls, squats, shoulder press all 43 single count
Run a lap
3rd 3 exercises- Curls, lung, chest press (laying down) all 43 single count
Run a lap
4th 3 exercises- Curls, Al gore (43 secs), chest press all 43 single count
Run a lap with the great equalizer. If you are under 220 you grab a block and run a lap. Technically my ranges are usually 175 and below get 2 blocks, 175 to 225 get 1 block and 225 and above get none but it was my birthday so I took it easy.
Put the block back and head to the parking lot for 5 mins of Mary.
- Big Baby Crunch X 24 ish
- Box cutter X 10
- Pretzel Crunch X 12 both sides
- And to wrap it up snake eyes with way too many shoulder touch mericans!
Mole Skin:
- That was 169 curls if you wanted to know. You can usually get a cure for soccer arms at one of my workouts.
- There was something about the 3rd leg and lunges and it being hard or something. I chose to forget what I heard.
- Toxic was making sure titan was doing a full rep on is exercises.
- I guess my arms are long and I cannot touch the block to my chest like the rest of you so my instruction my have sounds weird about making sure your triceps touch the ground for a full rep.
- Toxic said he is not coming to the 44th Bday beatdown
- Thank you to those that made it out today. Thank you!
- Remember to get plugged into other things other than 1st f. It can be fellowship (social), Faith (bible studies) or CSAUP (running races, go ruck, BRR or LKN BRR, Spartans, Etc)