Spring forward by going Commando!


Well, your fun loving, pony tailed, Fabio looking Q was dragging a little with the spring forward time change. Or atleast that is my excuse.  I noodled on some assemblance of a plan that included some older routines from MMM back in the day. I thought it would be cool to bring back Darcy Swings, Clean & Presses, and Stack Shelfs. We used to do some of these back in 2012-14ish time frames.

Warmup (Down to the Basement):

  • 30 SSH
  • 15 Windmills
  • Arm Circles
  • 10 Carrot Pullers
  • 15 IST

The THANG:

  • 20 KB Darcy Swings OYO
  • 10 8-Counter Burners IC

Partner Up; KB size matters

  •             P1 – Walking Zamperini W/ 2 KBs
  •             P2 – Run lap around track till you meet partner
  •             Switch-a-roo
  • 20 KB Darcy Swings OYO
  • 10 8-Counter Burners IC
  •             P1 – Side-Steps with KB Goblet (switch side every 10 steps)
  •             P2 – Run lap around track till you meet partner
  •             Switch-a-roo
  • 20 KB Darcy Swings OYO
  • 10 8-Counter Burners IC
  •             P1 – Walking Curls
  •             P2 – Run lap around track till you meet partner
  •             Switch-a-roo
  • 20 KB Darcy Swings OYO
  • 10 8-Counter Burners IC

INTERMISSION: MOBILITY MOMENT LEAD BY GNARLY GOAT

 

  •             P1 – Walking Overhead Press
  •             P2 – Run lap around track till you meet partner
  •             Switch-a-roo
  • 20 Clean & Press IC (10 Each Side)
  • 10 Stack Shelfs IC
  •             P1 – Karaoke with KB Goblet (switch side every 10 steps)
  •             P2 – Run lap around track till you meet partner
  •             Switch-a-roo
  • 20 Clean & Press IC (10 Each Side)
  • 10 Stack Shelfs IC

Grab some wall; Engage Peoples Chair

  • 20 People's Chair Curls IC  
  • 1 min People Chair School Bus OYO

Mary:

  • WWII – Cobra Kai
  • Low Flutter  – Gnarly Goat
  • Rosaletta – FNG Jim / SOLID
  • Dying Cockroach – Stapler
  • LBC – Huckleberry
  • Pillow Talk – Bag Boy
  • Wide Leg Cross Body Situps – Jersey Boy
  • Freddy Mercury – Cousin Eddie
  • F'ing Burpees – Soprano

Moleskin:

  • Welcome FNG Jim visiting Stapler from Pheonix AZ.  We were honored to name Jim since it was his second post. FNG Jim will forever be known as SOLID!
  • Only Goat would make it go to a new place with Jersey's Wide leg WWIIs.…. “I picked a hell of a day to go commando”!
  • It was a beutiful morning at 54' with some on/off light sprinkles.  Luckily Omega did not melt.
  • Only a couple light BS calls but most to welcomed the fun.
  • As always, impressive work Gentlemen. I am honored to be a part of F3 and thanks to Cobra Kai for allowing me to lead