The rain stayed off for a crisp beatdown at Gladiator. But before the festivities began, Amen and Frontier were already at work getting their sweat on running laps around the arena, getting the lay of the land before the clash began. Little did they know they chose wisely because the workout that was apon them had very little running but would be a full body workout.
Warmarama:
Mosey around the parking lot to the pull-up bars.
– SSH / IST / Cotton Picker / Windmill / "back stretch" / Mountain Climber / 10x (IC) Merkins
Thang:
Grab a Block
10x Army Pull-Ups (left / right)
10x (IC) Block Squats
10x (IC) Skull Crushers
10x (IC) LBC
Repeato
Mosey
Fountain Fun
10x (IC) Dips
10x (IC) Lunges
10x (IC) Decline Merkins
10x (IC) Side Crunches (Left & Right)
Repeato
Mosey
Hitting the Wall
1 1/4 min Wall Sit
1 1/4 Balls to the Wall
Alphabet (Called by Q)
Repeato
Mosey around Pull-Up bars to strating point for Mary
Mary
10x (IC) Merkins
10x (IC) Big Baby Crunch
10X (IC) JLo
Recover Recover
Mole Skins
Thank you gentlemen for coming out this morning. I am proud of eah of you for being dedicated to your fitness and your families. Without fitness it makes it difficult to be healthy for your family and for those you help at work and in the communitiy. It's the beginning of a New Year, lean on your fellow F3 brothers and live strong.
Amen – Always great to see you brother. Nice work today.
Frontier – I'm glad to see that you are back out and I love that you and Amen made it to the standard this morning.
Mayhem – Happy 50th Birthday brother – RESPECT
Crocs – I'm still working on my 2020 goals, I appreciate that you are willing to keep me accountable to them.
Rodeo – Your dedication is terrific. I absolutley love seeing you out so much. Great job today!
Soprano – I'm sorry for not doing 50 x SSH this morning. BTW, I will never do 50x SSH. Good to see you brother.
Jedi – Thank you for coming out to support me this morning and being the 6.
Travolta – Thank you for giving me the reins to Gladiator. I plan on Q'ing again if you'll have me back.
Joker – (Travolta's 2.0) I'm super proud of you. You got up early, worked out your body, and tried a few new things. I hope you had fun because that's what it's about – fun & fitness. You are always welcome to a CB workout.