Warm Up
The following were completed in cadence and double count:
12 x SSH
12 X IST
The Thang…
Rotation #1. 10 DC, IC.
Curl
Upright Row
Skull Crushers
Merkins
Dips
Repeato 3 X
Run the 1/4 loop outside of Lowes.
Rotation #2 10 DC, IC
Curls
Bend over rows
Carolina Dry Docks
Lawnmower pulls L/R
Repeato 3 X
Run the 1/4 loop outside of Lowes.
Rotation #3 10 DC, IC
Bench, L/R
Butterfly L/R (10 single count)
KB assisted LBC (10 single count)
KB assisted inverted toe touch (10 single count)
Recover, recover.
Moleskin
- Great effort today out there! Not sure if it was a compliment or a pimpslap to hear Mailman say "Dude, it's only 5:35." I'll try again next week.
- Thanks for putting up with the few rogue exercises… I'm sure there's an F3 name for them. If not, we'll have to come up with something.
- Thanks to Mailman for keeping me in check with name-o-rama, etc. It's been a while since I've Qed.
- Appologies to SoulGlo and Hurdle on the single arm stuff… I know that's tough to do with a brick or ruck plate. I'll be more intentional about bringing an extra or design exercises where you can share.
- Happy birthday to Motorboat, hope it's a great day!
- Loved be out there with y'all. You are some of my favorite people and it is my hope that you felt like you got something out of the workout!