15 Balboa's snubbed the Fartsack and greeted Friday Gloom with piss and vinegar ! 30 temp with 50 humidity led to some laser cold at the beginning, but all Pax were about to heat up ! This is what was witnessed in the early morn.
Quick mosey around the parking lot to the top near pull-up bars.
Warmorama:
SSH x 20 IC
Windmill x 15 IC
IST x 15 IC
Mericans x 10 IC
Toy Soldier x 15 IC
Short mosey to top of lot corner.
Four Corners of Pleasure:
Upper body, Lower Body, Abs – bring it all together.
1st Corner – Scorpion Dry Docks, Squats, LBCs. All x10 IC.
Basketball slides to next corner. Half way thru, change your view.
2nd Corner – Diamond Mericans, Alt Front Lunges, Low Flutter. All x10 IC.
Karaoka to next corner. Half way thru, change your view.
3rd Corner – Carolina Dry Docks x 15 IC, Jump Squats x 20 OYO, Rosalita x 20 IC.
Quadrephelia to next corner.
4th Corner – Mericans x 15 IC, Jump Lunges x 10 each leg, Freddy Mercury x 10 IC.
Take a breath !
Hey we're near the pull-up bars. Compulsive planning worked out !
Combo Platter:
5 Pull Ups OYO, 5 Burpees OYO, Bear Crawl down middle of parking lot to 2nd grass island (farther than I thought, but effective). 3 Sets now Go !
Much uglier than I thought and sucked up alot of time ! Plank it out for the 6.
Step away from the pull-up bars ! Man !
Mosey back toward the cars to choose your Challenging Rock !
Rock – Sprints:
Circle Up – curls, skull crushers, shoulder presses – slow mosey up one lot, then sprint the length 2 X before returning to your Rock buddy. Repeato Bandito
3rd Rock set – shoulder presses, bent over rows, goblet rock squat, slow mosey up one lott, then sprint the length 2X before returning to Rock buddy !
Chuck your Rocks !
MARY: Love to Pass the Buck to get Pax involved ! Good to participate in your own life !
Carpet Bagger – JLo x 100 (seemed like & delirious at that point)
Dingo – V-Ups x 100
Mad Money – Crunchy Frog x 100
YHC – Elbow Plank – 20 seconds.
Time – DONE !
Rumple Moleskin:
(1) Thanks to Ty Webb for allowing me to mix it up at the Foundry ! Great AO with tons of options ! Put this one on your Q list ! Boy's got Mad, Smooth Workout Speed ! I could catch you if I wasn't slower than you, 13 older than you, &……..oh nevermind.
(2) Strong boys at LFC. They don't seem to mess around. Some serious fitness was being had today ! Marshmellow WB at 29 & Hasselhoff WD at 50 – Studs at ends of the Spectrum !
(3) Connect with Carpet Bagger on LinkedIn. He can give you the details ! Be positive brother. You have a 5K+ network of F3 Men ready to help you if needed.
(4) Winners of the Sprint portion for today were Ty Webb, Bam Bam, and Bunyan ! Crazy how the fastest guys that seem to post a ton would do the best at sprinting ! Huh – F3 Logic
(5) Finally, thanks to brother, Drive Thru, for the initial EH in my own kitchen. Hey it only took me several months to pull up my big boy pants and drive .8 to 131 Main ! Thank God I did, Thank God I did !
You F3 Guys are the Best ! Keep the EHs flowing !
Mayhem (in the AM)