12 men, FNG was Spokes, arose from the fart sack to find a beautiful February morning. We made sure not to waste it with a good ol fashioned arms race!
Mustang becoming the running AO and zero running at SVU. Not sure if there is a disturbance in the force but something is amiss. A disaster of biblical proportions must be on the way.
Fire and brimstone coming down from the skies! Rivers and seas boiling!
Forty years of darkness! Earthquakes, volcanoes…
The dead rising from the grave!
Human sacrifice, dogs and cats living together… mass hysteria!
***Anyone know the movie that comes from?
Warmup:
- Imperial Squat Walkers x 25IC
- Mtn Climbers X 25IC
- Slow Copperhead Merkins X 10IC
- Arm Circles/Chinooks
Thang:
Head to the back…count off in 2's
- 1 round of max pullups
Everyone grab a block – don't put it down until instructed. If you complete exercise early – hold it out in front of you and wait for the six.
- 30 OYO Bent over rows
- 30 OYO Shoulder Press
- 30 OYO Skull Crushers
- 15 OYO Trifectas
The Q deliberately did 4-5 extra at a slow pace to make sure everyone held the block for a while.
- Round of Max Pushups – if you got 20, good for you, my arms were already smoked.
Next Round – 2 Sets of each
- 1's Hang on monkey bars at top of pull up till failure
- 2's Plank
- Flapjack
- 1's Hang with arms bent 90 deg till failure
- 2's Plank
- Flapjack
- 1's Hang with arms fully extended till failure
- 2's Plank
- Flapjack
Final Round- Grab blocks again, same rules
- 15 OYO High Curls
- 15 OYO Low Curls
- 15 OYO Full curls
- 30 OYO Bent over rows
Put blocks up and complete another round of max pullups – try to get 10!
Extended Round of Mary:
- LBC – Footer
- Low Dolly – Gillette
- Low Flutter – Tipper
- Dr. W – Metro
- Freddy – Puddle
- Reverse Crunch – Mulligan
- Bring Sally up w/ Squats – Retread – The man was tire of ab work at this point!
MC:
- PoTuS definitely had lots of opinions this morning. Think he needs a refresher on where he can put it.
- A lot of telepathic BS calls this morning, but the Q is not a mind reader.
- The usual suspects were firing on all cylinder this am
- We all got a little worried when Metro snuck up on us and didnt respond to our Good Mornings!
- Puddle butting in on Mary Round Robbin – FREDDY MERCURY…before I run out of choices!
Enjoyed it Fellas!
V