WARM-O-RAMA
Mosey to the movie theater for the warm up
- SSH x 20 IC
- Dwight Schrutes x 10 IC
- Windmill x 10 IC
- Merkin x 10 IC
- IST x 10 IC
The Thang
Mosey back to the start to grab a weight from Carpetbagger’s truck
Tabata round 1.1 (work for 5 minutes / 10 second rest)?
- Upright row
* Each excerise in this round was supposed to last for 25 seconds, like all the others, but YHC's Tabata timer app had a different plan in mind. We ended up doing upright rows for what seemed like several minutes, to which the PAX were so pleased. YHC could see that chaos was brewing, but YHC figured out the issue and we were back on track.
Tabata round 1.2 (work for 25 seconds / 10 second rest)
- Squats
- WWII
- Skull crusher
Run a lap – then REPEATO!
Tabata round 2 (work for 25 seconds / 10 second rest)
- Squat to press
- WWII
- Full Curl
- Reverse Lunge with weight
Run a lap – then REPEATO!
Tabata round 3 (work for 25 seconds / 10 second rest)
- Lawn mowers right arm
- Lawn mowers left arm
- Side bends – left side
- Side bends – right side
Run a lap – then REPEATO!
Mobility moment
Runners pose
Pigeon
Tabata round 4 (work for 25 seconds / 10 second rest)
- Squat to curl (at the request of Carpet Bagger)
- Low flutter
- Skull crushers
- Chest press
Run a lap – then REPEATO!
Mary
Mosey back to the start for Mary
- Jane Fondas x 10 IC – each leg
- Low Flutter x 15 IC
- Freddy Mercury x 10 IC
- WWII Situps x 15
Recover recover
Moleskin:
- Shoutout to Jedi, Red October and Nacho Libre (?) for a rucking standard. Strong work gents!
- Thanks to Carpet Bagger, for HCing to bring the weights.
- Cherry Bomb gets an honorable mention for joining us for Mary
- Turnpike, it was good talking with you on the standard!
- Prayers up for Dingo's mom and Croc's family
- Christina Latini Memorial 8K is on for September 18th at Grand Oak Elementary aka Mighty Oak.
- Mark your calendars, F3 Lake Norman’s 10 year anniversary is on August 21st!
- Thanks to all that came out, it was an honor to lead you guys yesterday morning!