Four men joined at Fission and put some strong work in. Hollywood and I started promptly at 5:30. Later joined by Soprano and Moses.
Here is how the workout unfolded:
Mosey 3x down and back the length of the sidewalk by the gymnasium.
25x IC SSH
20x IC mountain climbers
15x OYO jump squats
10x OYO Apollo Ohno’s
5x OYO burpees
Mosey to benches in front of school
Dips 25x IC
Squats 25x IC
Merkins 25x IC
LBCs 25x IC
Step Ups 10x per leg OYO
Makhtar N’Diaye onto bench 10x IC
Side plank Jane Fonda 10x IC per leg
Dips 20x IC
Squats 20x IC
Merkins 20x IC
LBCs 20x IC
Step Ups 10x per leg OYO
Makhtar N’Diaye onto bench 10x IC
Side plank Jane Fonda 10x IC per leg
Dips 15x IC
Squats 15x IC
Merkins 15x IC
LBCs 15x IC
Step Ups 10x per leg OYO
Makhtar N’Diaye onto bench 10x IC
Side plank Jane Fonda 10x IC per leg
Dips 10x IC
Squats 10x IC
Merkins 10x IC
LBCs 10x IC
Step Ups 10x per leg OYO
Makhtar N’Diaye onto bench 10x IC
Side plank Jane Fonda 10x IC per leg
Dips 5x IC
Squats 5x IC
Merkins 5x IC
LBCs 5x IC
Step Ups 10x per leg OYO
Makhtar N’Diaye onto bench 10x IC
Side plank Jane Fonda 10x IC per leg
Mosey from front of school into Weatherstone neighborhood to base of hill.
Quadraphilia up hill to first of 5 trees. 10x wide arm merkins. Sprint to next tree and repeat 10x wide arm merkins at each of tree. Sprint from last tree back to front of school.
Once back at front of school, circle up for a quick Mary.
The W 15x IC (Moses)
Little baby extensions 15x IC (Soprano)
Recover Recover
Name-o-Rama
Announcements
COT
Moleskin
Thanks to Hollywood, Soprano, and Moses for joining me this morning.
My takeaway message from today’s workout was that time doesn’t matter. Coming to an F3 workout is about the camaraderie. Who cares what time you show up. Yes we will bust your ass for showing up late. But at the end, we are coming to better ourselves physically, mentally, and spiritually. So remember the brotherhood is here for you no matter what time you need them.
Until next time,
Cousin Eddie