7 courageous souls braved the frigid temps of this crisp January morning to face a workout celebrating the humble (and versatile) brick. Disclaimer given, then circle up.
WARM-O-RAMA
- SSH x 50 IC
- Toy Soldier x 15 IC
- Imperial Storm Trooper x 15 IC
- Slippery Dip Can x 15 IC
- Slow Windmill x 10 IC
- Front Leaning Rest to Mountain Climber x 20 IC
- Serpentine Mosey (Butt Kickers, High Knees, Karaoke)
- Gather by the Woodshed and Grab Two Bricks
THE THANG
YHC proclaimed my observation that the use of blocks (38 lbs. average weight) has been prevalent in recent Bootcamps, however adherence to proper form and/or pace isn’t doing the pax any favors. If anything it’s risking injury and only highlighting the strength and general fitness of pax like Possum at the detriment of everyone else. For this reason, today would focus on two other Fs – form and fatigue (reps).
*Note: If the bricks touched the ground from this point forward, there would be a self-imposed 5 burpee penalty
- Three sets of each then run a lap around the second island
- Alternating Curls x 20 IC
- Triceps Kickbacks x 15 IC
- Three sets of each then run a lap around the second island
- Bent Over Row x 20 IC
- Reverse Fly x 15 IC
- Three sets of each then run a lap around the second island
- Chest Press x 20 IC
- Chest Fly x 15 IC
- Core Finish
- WWII Sit-ups w/ Bricks x 10 OYO
- Side Elbow Plank w/ Brick Shoulder Raise x 10 Each Side IC
Run back to launch. Just over a mile of total running. Recover, recover.
N-O-R/COT
Prayers up for Davidson pax Moonlight as he undergoes brain surgery, and for all the unspoken prayers within F3 Isotope.
Until next time!
Great Q today Estwing!