7 came out and owned Monday morning, here’s the deal…
Warm-up
Mosey back to pull up bars for warm up
20 X SSH IC
1 Burpee
10 X IST IC
2 Burpees
10 X Toy Soldiers IC
3 Burpees
10 X Windmill IC
4 Burpees
10 X Cotton Pickers IC
5 Burpees
The Thang
Partner up for DORA, Partner A exercise with Partner B running a short lap around the parking lot islands. Flap Jack until complete:
100 X CDD
150 100 X Hand Release Mericans (Q audible)
250 Squats
Cinder blocks:
10 X Curls IC
5 Pull Ups
10 X Bent Over Row IC
5 Pull Ups
10 X Overhead Press IC
5 Pull Ups
10 X Skull Crushers IC
5 Pull Ups
10 X Low Flutter w/ Block Press IC
5 Pull Ups
Next up was a little running, switch back through the parking lot working our way back up to the front.
Sprint lot
10 X Mericans IC
Sprint lot
10 X Diamond Mericans IC
Sprint lot
5 X Shoulder Touch Mericans IC
Sprint lot
Over to the bench area
15 Step Ups Each Leg OYO
15 X Dips IC
People’s Chair w/Air Press
Balls to the Wall
10 Burpees OYO
Mary
10 X Pretzel Crunch Each Side IC
25 X Low Flutter IC
15 WWII’s OYO
Plank to Finish
Recover, Recover
Moleskin
– Thanks to the men who came out, everyone was pushing hard (especially for a Monday). Great way to start the week.
– Was potentially going to do Week 3 of Iron Pax Challenge. Came out late Sunday, read it, and then said “Hmmm, this can wait till later”. I need more mental preparation before tackling that one! I think this link will get you to the description, if not follow F3Nation-IronPax on Twitter:
https://twitter.com/F3IronPax/status/1031336168863014913
– Mumblechatter fairly low this morning. Caboose knows his ‘80’s rock, gave the group a 5 Shoulder Touch Merican credit for knowing Skid Row ’18 and Life’.
– One day will get to 150 on the DORA Hand Release Mericans…but not today!
See you in The Gloom…
Fescue