Warm Up:
SSH 20X, IST 15X, TS 15X, Pickers 15X, arm circles, burpees 10
The Thang:
Zamporini to the pull up bars:
KB Calf raises: toes in 10X, toes out 10X, regular 10X
KB Squats 40, KB step ups 20
KB W 20, Kick outs on pull up bar 10
Pull ups 15, KB Lawn mower 30
KB Curls: low 10X, high 10X, full 10X
KB shoulder press 10X, upright rows 10X
KB Skull crushers 15X, Dips 15X
Diamond merkins 10X, KB press 10X
We did 2 full rounds of the above and the 3rd round was only 1 exercise for each musle (I allowed each PAX to pick their exercise preference)
Zamporini back to home base
Mary:
Burpress 10
Moleskins:
Some of the early birds ran the standard: cousin eddie, shaken and river boat (any others?)
Cobra Kai was a little late and missed the warm up.
We counted off by 2's so that we could alternate on pull up bars and benches etc but everyone seemed to forget their #
Stapler was doing lower case w's instead of capital W's
In the last round it seemed like many over acheiver PAX were picking the exercises with higher reps. Someone called them over cheaters (i think it was Callahan).
Great to see Roadie out to MMM. Hope to see you more often now that your toe is felling better!
I handed the Q to Uncle Rico for MARY and he called for 10 burpees, sorry.
Annoucement: Christmas Party
Wed DEC 2nd at Boat Yard (we will have the whole facility for F3 only) 6-10pm $30 per person ($60 per couple)
Preblast and more details to follow