I heard Travolta gave good beatdowns, so I searched for him on the website and found a workout called Spartacus from 9/20/16. I didn't know it's a fairly common workout in a bag, but still…blame Travolta.
https://f3lakenorman.com/backblast/for-those-about-to-die
The Thang
Do the below consecutively. Between every exercise and whenever you need a break, run the distance of the parking lot and back (the long direction, not the short one).
- 'Merican x 100
- Air Squats x 100
- SSH x 100
- Burpees x 50
- LBC x 100
- Dry Docks x 100
- Bonnie Blairs x 100 (substituted in place of Jump Squats)
- Dips x 100 (substitued in place of Tricep Pullover)
- Hand Release 'Merican x 100
- WWII x 100
Moleskin
- Low mumblechatter; hard to chatter without losing count!
- All PAX crushed it. Everyone made it to at least dips and we had several make it to WWII.
- Everytime I saw Possum running he was flying.
- Hoodie keeps healing. Great to see you out there brother.
- See you in a week!