3 Gladiators entered the arena ready for whatever the emperor through their way.
Warm up
Mosey over to the pull up bars.
SSH x 25
IST x 15
Cotton Pickers x 15
Merkins x 10
Squats x 10
The Thang
Sprint to second island and back
mosey one lap around entire parking lot
Sprint down and back
mosey one lap again
sprint down and back again
mosey lap
sprints
one last mosey around.
Running portion of workout complete now mosey to cinderblocks for some muscle toning
skull crushers x 15
high curl x7
low curl x 7
full curl x 7
overhead press x15
bent over rows x 15
chest press x 15
squats x 15
find some curb and do 20 calf raises on each leg
Mary
as always I started with some JLo x 15
Omar crunchy frog
Valet dying cockroach
Amen Homer to Marge
Omar shoulder touch merkins
Valet Mason Twist in honor of Chubby Checker
Plank it out then Recover, Recover
COT
Moleskin
Great work men! Thanks for being there.
Omar is a beast on the sprints. Valet was right on his heels and I was, well I was coming
I have kept my lenten promise to not Q burpees.
Valet says he has not run this much at an F3 workout in a long time, not that he was complaining.
Always my pleasure to take the keys from Travolta and Q Gladiator .
Till next time.
Amen Psalm 118:24