F3 Backblast – Cobalt 11/28/18

Event Date

Nov 28, 2018

AO


2 showed for Wednesday Garage Metal part 2 on a 27 degree morning.

Warm-o-Rama

SSH 25 IC
Burpees 10 OYO
Cherry Pickers 15 IC
Mericans 15 IC

The Thang

Set 1 X2

Incline Bench Curls 10 Each Arm OYO 
Shoulder flies 10 OYO
Kettle swings 10 OYO 
Lunges 10 each leg OYO 
 
Burpees 10 OYO
Mountain Climbers 15 IC
Mason Twist 10 IC w/weight
WWII 10 IC w/weight

 
Set 2 X2
Bench press 10 OYO [big dumbells]
Squats w/shoulder press 15 OYO 
Plank lawnmowers 10 Each Arm OYO 
Skull crushers 10 OYO – each arm 
 
Burpees 10 OYO
Mountain Climbers 15 IC
Mason Twist 10 IC w/weight
WWII 10 IC w/weight

 
Set 3 X2
Bench flies + low flutter 20 OYO 
Curls 10 OYO – each arm 
Tricep extensions 10 OYO – each arm 
Squats 10 OYO
 
Burpees 10 OYO
Mountain Climbers 15 IC
Mason Twist 10 IC w/weight
WWII 10 IC w/weight

 
Set 4 X2  
Bench shoulder presses 10 OYO
Reverse lunges 10 OYO each leg
Hammer curls 10 OYO each arm
 
Mary
No time for Mary 
 
Moleskin
  • Light on the chatter this morning – men worked hard to get through 4 sets
  • Looking forward to getting El Tigre back in action
  • Always an honor to lead!