10 Pax got it done for #Arnie’s Army this morning. May 8th is World Donkey Day, so we worked our glutes for obvious reasons. Here’s what occurred:
Welcome/Disclaimer
Warmarama (IC):
-SSH x50 (100) Yes!
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
Mosey from the clubhouse to the bridge for Circuit 1 (IC):
-Inclined ‘Mericans x20 (40)
-Dips x15 (30)
Mosey back
Circuit 2:
-Donkey Kick up x20 each side IC (80)
-Donkey Kick out x20 each side IC (80)
-Standing Donkey Kick x20 each side IC (80)
Mosey a lap
Circuit 3-Go through the grASS to get blocks-On your 6:
-Rock the block glute bridge extension hold x5 and thrusters x15 (35)
-Cook lift hips x20 each leg (80)
-Reverse table up plank x20 (40)
-Suzanne Somers x20 each leg (80)
-Chest press x20 (40)
Mosey a lap
Circuit 4:
-Curb ‘Mericanators (5 diamond; 5 regular; 5 wide) OYO
-Donkey Kick up x20 each side IC (80)
-Donkey Kick out x20 each side IC (80)
-Standing Donkey Kick x20 each side IC (80)
Mosey a lap
Circuit 5:
-Deadlift x20
-Bobby Hurley x20 OYO
-Curls x20 (40)
-Overhead Press x20 (40)
-Skull crusher x20 (40)
-Lbc’s x20 (40)
Recover, Recover
Moleskin:
Yes, May 8th is really World Donkey Day (you can’t make this stuff up). In honor of this important observance, we worked our glutes. Did you know that the largest, most important group of muscles in your body are your glutes? These muscles are key players for mobility, being vital for movements such as walking and going up steps. The gluteus maximus, the biggest gluteus muscle, helps propel you forward when you walk or run. Strong glutes are important for proper pelvic alignment, propulsion during running, and even single limb stance support. Strong glutes also help to support the lower back during lifting motions, and prevent knee injuries during lifting and running exercises.
YHC is certain the Pax ASSummed a more traditional workout today and weren’t expecting to work their glutes as we ASSembled in the gloom. YHC ASSured the Pax that everything was going to be okay. He may have created PTSD for Scrappy given his past year. We still carried on and maximized the glute reps today so our M’s would be proud. We worked both legs to ASSure proper glute balance. YHC wove in some other non-glute ASSortments to mix things up for an all encompASSing workout. Mumble chatter was abound, but the Pax were not a SASSy group. Way to stick with it today fellas…even when your glutes were telling you they were done. You handled today with clASS. Because guys are sometimes embarrASSed to talk about our glutes, other details about today’s bootcamp workout will be marked as clASSified. We were happy that Kosar even got to join us for a bit. Thanks for lending me the keys to the AO Tammy Faye.
COT/Namarama/Announcements/Prayer Requests:
-Parents of Pax-Remember those Pax who have caregiving and/or health issues with aging parents.
-Unspoken prayer requests among F3.
-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)