Today was day 5 of Ultra Week and the bells and upper body were the focus considering this is a taper week as well
Mosey with bells Zamperini to landing pad
Disclaimer
Mobility Moment up & down dog
Wind Mill
Forward Fold with arms folded moving side to side
Arm Circles
The Thang
Zamperini to platform by Gilead/115 & circle up
11 Pax makes the sequencing a little off and YHC was the odd man out (that’s a softball for anyone)
Curls 25.5 IC
Single Arm press R & L 10 IC
5 Pax get on 5 benches with 2 bells for 25 chest press
Remaining Pax plank
Switch so other Pax can complete Chest Press
Repeat but this time 20 flys while the other Pax do a reverse plank
Circle up for more exercises:
Upright Row 15 IC
Lawn mower 10 IC R&L side
Traveler 10 IC R&L
Side to sides 10 IC
Side to side with bell held out straight 5 IC
Round the world 10 IC R&L
On your six
Low Flutter with a Bell Press 15 IC
Slow Danger Zone 10
Mosey back to landing pad passing the bell from hand to hand for Mary
American Hammer with Bell 15 IC
WW2 w/ bell 10
Side plank w/ bell up R&L
Bell across your body to opposite shoulder Merkins R&L
Mobility Moment
Spinal Twist R&L
Moleskine
YHC seriously considered ending early for Coffee but wasn’t sure when Main St. Coffee opened? Not knowing, we pressed on and an. Great mumble chatter as usual which had to be spoken loudly over the roar of the traffic on Giliead.
The Force shared an unfortunate soap accident with us today. If you see him ask?
Goat has heard that Jennifer Beals is a fan of cotton.
Topgun is about to rock out with the best the 80s has to offer on a Jam cruise. Enjoy and don’t forget the Everclear.
Toxic became a master bell balancer during the flys.
Snake Eyes went along with my messed up STM Bell up, and I appreciate
it. You are a better man than me.
Blackbeard is looking dapper and clean cut so the name is throwing us a little.
JimmyO busted through the workout and didn’t seem phased by any of it.
Die Hard took Ultra Week seriously and attended every bootcamp, stretch, and Fartlek this week. Strong work and accountability.
Crimson paired up with Toxic on the platform and made sure he didn’t drop the bels on his face. Way to look out for a brother.
Rodeo was concerned for my safety asking if I was stuck during the Upward dog – thanks for the concern.
That ends Ultra Week. I chose this week to combine my F3 anniversary and bday. I learned it is tiring to put together 5 straight workouts, including a running and stretch workout. It is also a personal challenge, which is why we continue to do these silly things. Push yourself each day, if you don’t you will regret it and that’s no way to go through life. Thanks to F3 and my brothers for a great 5 years. I look forward to many more.
Aye,
UM