Rocktanomo was also there, he needs to get on F3Isotope.com
Since Travolta has a pulled pectoral, I wanted to honor him with a healthy # of 'Mericans.
Warm-o-rama
Mosey through parking lot
High Knees 1st, Butt Kickers 2nd, Karaoke left side, Karaoke right side
Grab a CB and setup at that corner
SSH x 15
Imperial Stormtrooper x 10
Windmill x 10
Cotton Picker x 10
The Thang:
“Wheel of Merican” on CB
2 x Right hand on block, left on ground
2 x both hand on block
2 x Left hand on block
2 x Derkins
Run to pull up bars on other side of lot, 10 pullups OYO
Back to CB's
Ladder up on the Wheel of Merican each lap (2,4,6,8, 10)
Ladder down on the pullups each lap (10,8,6,4,2)
Plank it out, right arm up, left armup…catch breath
Next up:
CB swings x 20 OYO
Curl x 10 IC
Dying Cockroach x 20 IC
Overhead CB squat x 10 OYO
Curl x 10 IC
WWII situp x 10 OYO (still can't call that cadence right)
CB Squat to Press x 10 OYO
Curl x 10 IC
Freddy Mercury x 10
Repeato with some audible
CB Swings x 20 OYO
Dips on CB x 10 IC
Dying Cockroach x 10 IC
Goblin Squat x 10 OYO
Dips on CB x 10 IC
WWII Situp x 10 OYO
Block squat to Press x 10 OYO
Dips on CB x 10 IC
Freddy Mercury x 10 IC
Put the CB's back and mosey for some Mary (LBC's, Rosalita, W's, Homer to Marge)
Moleskin
This was my second post to Gladiator, great AO. Didn't really know what to expect this AM, but the PAX put in the effort, which is all I can ask.
Soprano smoked us on the first half of the workout, but I heard a faint complaint when I called repeato on the 2nd half. He didn't give me much, but a grumble counts!
Rocktonomo apparently is an excercise too, the not to be found in the Exicon. There's Rock A Bye Babies, Rockees and Rocky's, Rockettes & Rock ups, but no Rocktonomos. Demonstration please!
F3 has made a huge difference to YHC, always enjoy the chance to lead the PAX!