Enron and YHC checked out the new section of the greenway for a 3 mile standard. Why are my legs so heavy every monday?
Warmarama
- Serpentine mosey through the parking lot back to the pull up bars including side shuffle and quadrophelia.
- Grab a block
- SSH, IST, Hillbilly, Toy Soldier x 10 IC each
The Thang
Round 1:
5 minutes on the clock, repeato of each of the exercises in each section below for the entirety of the 5 minutes. All exercises are OYO and with a block if possible. Each section started w/ 10 pull ups and ended with running a lap at the end of the 5 minutes.
Upper Body:
- Mericans x 15
- CDD x 15
- Curls x 15
- Overhead Press x 15
- Skull Crusher x 15
Lower Body:
- Squats x 15
- Alternating Lunges x 10 each leg
- Calf Raises x 15
- Good Mornings x 15
- Jump Squats x 15
Core:
- LBC x 15
- WW2 x 15
- Heels to Heaven x 15
- Mason Twist x 15 each side
- JLo x 15 each side
Round 2:
4 Minutes on the clock, repeating the same exercises as above for the 4 minutes. All exercises are OYO and with a block if possible. This time, no pull ups and no running, go straight from Upper Body to Lower Body to Core without stopping.
Recover Recover
Name o Rama
COT
Moleskin:
- QvQ semifinals are this Thursday (Dragonslayer) and Friday (General)
- A lot of fun this morning, thanks to all that showed up, even those of you that were late.
- Thanks Enron for not letting me Sad Clown the standard.
- Through a combination of reasons I’ve neglected F3 bootcamps for quite a few months now. It was great to get out and Q this morning and get back in the gloom with you all. Coffateria after rounded out a great morning and I’ll definitely keep coming out more.
- Sign up to Q! It helps keep you accountable and helps me in particular keep up with F3. If you don’t want to lead a whole workout, buddy up and split it.
Thanks Ping for the opportunity to lead……. Mr. H