Is it 5:30 or 6?

Event Date

Dec 30, 2020


7 men showed up for a rousing workout this AM that resembled a love child of Arnold Schwarzenegger and Jane Fonda.

BOF doesn't have a F3 profile but was present and getting work done.

Warmorama:

SSH IC 25

Cherry picker IC 15

Windmill IC 15

10 Merkins IC

 

The Thang: 

Weights and stuff – 10-15 of each exercise each side – 3 rounds of each set

Plank set

  1.  Cross body pull and lift
  2.  Plank to down dog, weight to opposite foot
  3. 1 weight on this one starting outside left hand. Move with left hand to outside of right hand. Right hand moves it to outside of left
 
Walk set
  1. Lunge walk w weights held above head
  2. Lateral defense basketball walk with weights in front close to chest 
  3. Dancer walk
 
Shoulders set
  1.  Squat shoulder press
  2.  Bent over reverse flies
  3.  Center chest weights together press
 
Bi/Tri set
  1. Curls
  2. Hammer curl
  3. Overhead tri extension 
 
Chest set
  1. Bridge press
  2. Bridge flies
  3. Bridge overhead pull/press

 

Mary with weights:

  1.  American hammer
  2. WWII
  3. Crunchy frog
  4. 777 burnout

 

Moleskin:

Great work this morning gents. Thanks for the honor of guest Q. Prayers for a quick recovery for Master Q El Tiger AKA Man of the year. 
Birthday wishes to El Tigre and Mojito

Confusion on start time this AM. Guest Q didn't get the holiday bulletin about delayed start. 
Thanks for Natty the music. DJ Variety Pack in the house. 

Prayers for Natty's father who is in the hospital. 
Schwinn with the late arrival. Claims start time confusion but rumors of a bar crawl yesterday seem more likely.