Also -> The Bus, Samsung, WMD, Hyster
Small group for a Saturday F3 DBC workout. So we kept the group together. Yes it was rainy, but it was in the 50's, and that's not too bad…. was really hard to find a dry spot….
Warm-up
15x SSH
15x Storm Trooper
10x Merkins
10x Plank Jacks
10x Mountain climbers
Legs and lower back streches and mosey to the school.
School
10 air press -> modify from pulls up as grass area was flooded
20 Merkins
30 Squats
Run to middle parking lot
40 LBC -> If you were not went at this point. This did the trick (lots of mubble chatter on this one)
Run to end of parking lot
10 dips
20 Alternate step ups
30 Incline merkins
Repeato 4 times..
Before heading to DUMC for some paver work -> 25 Low Flutters (not sure why but lots of mubble chatters) and 10 Motivators
DUMC grab a paver
25 curls
25 Skull crushers
25 BOR
25 bench press with legs up (that right on your six again)
10 Motivators
Run to dumbster and back -> repeato with 20 and 15 reps
Came back to AO right on time to call it Recover Recover….
Thanks
Zamboni