YHC rolled into St Mark’s on about three hours of sleep. It was raining so I didn’t expect a big crowd. Boy was a I wrong. Several pax already at the AO when I arrived at 0525. Jimmy O was warming up in the rain – I see you Jimmy! I needed that enthusiasm this morning brother so thank you!
The Sky Q turned off the rain just in time for launch.
Slow mosey to fountain for standard warmarama.
The Thang:
Decline Merkins – 10 IC
Dips – 15 IC
Step Ups – 20 each leg OYO
Squats – facing the fountain – 10 IC
Bear Craw around fountain back to your spot
Dips – 15 IC
Incline Merkins – 10 IC
Step Ups – 10 Each Leg OYO
Squats – facing the fountain – 10 IC
Bear Craw around fountain back to your spot
Dips – 15 IC
Incline Merkins – 10 IC
Step Ups – 10 Each Leg OYO
Squats – facing the fountain – 10 IC
Bear Craw around fountain back to your spot
SSH to catch our breath – 20 IC
Lung walk around fountain
Mosey to grab a block
Overhead press – 10 IC
Split merkins over the block – 10 OYO (5 each arm)
Jump over block – 20 OYO
Curls – 20 IC
Split merkins over the block – 10 OYO (5 each arm)
Jump over block – 10 OYO
Skull Crusher – 10 IC
Lawn Mowers – 10 each arm OYO
Split merkins over the block – 10 OYO (5 each arm)
Mosey to school building
Peoples chair w heel touch – 20 IC
Plank for 30 sec
Peoples chair w air press – 20 IC
Incline merkins – 10 IC
Peoples chair with heel touch 20 IC
Mary:
Soprano – 10 burpees
Carpet Bagger – Pillow talk
HSB – LBC
Amen – you know what to close it out
Moleskins:
Huge thanks to everyone for showing up in the rain and putting in work! I needed a good kick in the ass this morning. Everyone went hard and I was gassed at the end.
Carpet Bagger crushed it less than a week removed from heart surgery! CB is a beast and I could not imagine F3 or life without him.
Amen did not break wind so we should probably check on him to make sure he is doing OK.
Full disclosure: the workout was loosely inspired by a Cherry Bomb Q at Gladiator. Gotta give credit where its due.
See you in the gloom!!!
Enron