All The Muscles

Event Date

Sep 29, 2020


5 men and a dog got their lift on and made sure to hit every muscle group. We started with a mosey around the parking lot. Moved our bells back a little bit, a disclaimer was given, and then the warm-up began.

Warm-a-rama

  • SSH x 30 IC
  • Carrot puller/dwight schrute/long snapper/(insert new name here) x 20 IC
  • IST x 15 IC
  • Windmill x 10 IC

The Thang

The Leg Thang

  • KB Goblet Lunge x 20 each leg OYO
  • KB Sumo Dead Lift High Pull x 20 OYO
  • Air Squats x 20 OYO (for rest)
  • KB Swings x 20 OYO

Run to end of the parking lot and back. Repeato.

The Upper Body Thang

  • Upright Row x 8 IC
  • Lawn Mower x 8 IC (each side)
  • OH Press x 8 IC
  • Skull Crusher x 8 IC
  • Curl x 8 IC
  • Staggered Merkin x 10 OYO (each side for 20 total)

Run to end of the parking lot and back. Repeato.

The Oh Crap There's Still A Lot Of Time Before Mary Thang

  • Curl x 10 IC
  • Weighted Squat x 10 IC
  • OH Press x 10 IC
  • Jump Lunges x 20 OYO

Mary

  • V-Up with KB x 15 OYO
  • LBC x 20 IC
  • Low Flutter x 25 IC
  • Side Dips w/ KB x 15 OYO (each side)
  • Mountain Climbers x 25 IC
  • Pretzel Crunch x 10 IC (each side)
  • ONE Burpee – Q thought it was 6:15, but it was actually just 6:14. So that meant…
  • Plank for 60 seconds

Recover. Recover.

Moleskine

  • Everyone put in work today and I hope is feeling a little sore. I know my legs are just done for right now.
  • Popcorn didn't have a KB (missed the pre-covid prices), so he worked out with a weight plate. 
  • Nacho had trouble finding the bells, but luckily we got him one just in time for launch.

Announcements

  • The Blender needs Qs! Sign up for next week. After that, it's the Vern.
  • Thursday marks the beginning of FNG/Kotter Month – more information here: https://f3lakenorman.com/announcement/fng-and-kotter-month-2020
  • October 15 marks the beginning of the meaner, rougher Dragon Slayer – more information here: https://f3lakenorman.com/announcement/ipc-is-over-but-it-doesnt-have-to-be

Thanks Flo for the opportunity to lead. Good to be back out there with a bell. Untile next time – CB