F3 Backblast – 10/31 Cobalt – Metal Mania

Event Date

Oct 31, 2018

AO


 

Four showed for a Halloween metal workout at Cobalt this morning.

Warm-o-Rama

SSH 25 IC
Burpees 10 OYO
Mericans 20 IC
1/2 mile run

The Thang

Set 1 X2
Flies on bench 10 OYO
Squats w/shoulder press 10 OYO
Plank lawnmowers 10 Each Arm OYO
 
Sprints X3
 
Set 2 X2
Bench press 10 OYO
Dead lift 10 OYO
Tricep raises 10 OYO
 
Sprints X3
 
Set 3 X2

Shoulder flies 10 OYO
Kettle swings 10 OYO
Curls 10 Each Arm OYO
 
Burpee jumps across parking lot
 
Set 4 X2

Lunges 10 Each leg OYO
Mason Twist 10 OYO
Hammer Curls 10 Each Arm OYO
 
Sprints X2

 
Plank Set: 20 counts – high plank, right arm up, left arm up, low plank + plank jacks 10 OYO 
 
Mary
No time for Mary today 
 
Moleskin
  • For a moment, it looked like our metal may consist of two 15 lb dumbbells – would have managed but El Tigre rolled in with the goods!
  • Twister left his 70's at home today….he may have done some warm up curls at home prior to workout
  • Sprints in honor of Surf and Turf – Pax seemed to like and we had some fast dudes out there today – Double Double pulled a Usain Bolt on the last sprint of the morning….impressive 
  • "Snatch you a clean jerk"…….did I get that right Twister??
  • El Tigre is pumped about the half marathon on Saturday with Natty Lite – go get em fellas
  • Always an honor to lead – great work men!