8 strong came out and worked the core this morning!
FNG1: Freeway (not on site)
FNG2: Lou’s Bitch (not on site)
FNG3: Whirley (not on site)
Warm-up
20 X SSH IC
10 X Toy Soldiers IC
10 X IST IC
10 X Windmill IC
10 X Cotton Pickers IC
Plank/Stretch
10 X Mountain Climber IC
10 X Dips IC
Off to DUMC…
The Thang
Pick a paver and circle up in the middle of the parking lot.
Round 1:
10 X Curls IC
10 X Skull Crushers IC
10 X Overhead Press IC
20 X Leg Lifts/Holding UP Paver OYO
Bear Crawl to island at end of lot
Partner up: Partner A 20 Big Boi Sit Ups while Partner B holds feet in plank position. Flap Jack.
Mosey to pavers
Round 2:
10 X CDD IC
10 X Bent Over Row IC
10 X Upright Row IC
15 X Low Flutter w/Paver Press IC
Lunge Walk to island at end of lot
Big Boi sit up repeato, mosey back to pavers
Round 3:
10 X Merican IC
10 X Squat w/Paver IC
10 X Merican w/One Hand on Paver IC (both sides)
12 X Quarter Turn Jump Squats IC (both directions)
Burpee Suicide to island at end of lot (start with one burpee, move up two parking spaces, 2 burpees, run back to start. Continued by adding one burpee, up to 6)
Big Boi sit up repeato, mosey back to pavers
Round 4:
Overhead press time bomb. Zamperini paver, Q starts the circle with 5 overhead presses. Continue around circle, reducing by one once it makes it back to the Q.
Curl time bomb. Same as above, but hold paver out in front unless your curling
10 X Merican IC
10 X Squat w/Paver IC
Mosey to island at end of lot
Big Boi sit up repeato, mosey back to pavers
Back to the Green…
Extended Mary
Fescue: 20 X LBC IC
LB: 20 X Low Flutter IC
Hyster: 10 X Freddie Mercury’s IC
Whirley: 15 X Mason Twits IC
Riptide: 20 X High Flutter IC
Fescue: 10 X Pickle Pounder IC
Recover, Recover
Moleskin
– Prayers lifted for all who will be impacted by Hurricane Florence.
– Had a general idea of what I was going to do this morning, but a lot of exercises were on the fly. Ran out of ideas at the last round so went with the time bomb.
– Met Lou’s Bitch for the first time, who I will now refer to as “LB”. I don’t know if that is the worst or best F3 name I have ever heard. Discuss amongst yourselves.
– LB did have some great mumble chatter this morning. Very inspirational pep talk to Hyster on the last round of Big Boi sit ups…something like “don’t QUIT! Don’t even think about QUITTING! Get the word QUIT out of your mind! QUIT should not be in your vocabulary!
– Hyster didn’t quit.
Fescue