8 pax jumped out the fartsack to see what we were going to do at Fallout. I believe The Force ran a Standard. Jedi and Jimmy O were both at the AO but were just running laps around the track. I guess they didn't hear there was a free men's workout this morning. We should advertise better! Pax grabbed blocks and put them next to the track and then we warmed up.
Warm-o-Rama
- Mosey around the track
- SSH x 15 IC
- IST x 15 IC
- Windmill x 10 IC
- Carrot Puller x 10 IC
- Carrot Puller (TN Style) x 10 IC
Thang
Sound the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise)
- Skull Crusher x 15 IC
- Block Squat x 15 IC
- Peter Parker x 15 IC
- Row (Upright) x 15 IC
- Monkey Humpers x 15 IC
Time to drop some B.O.M.B.S. Partner up. Pax 1 does exercise while Pax 2 to bleachers and back. Flapjack and continue the exercise until each amount of reps are complete. The exercises and reps are:
- 50 – Burpees
- 100 – Overhead Claps
- 150 – Merkins
- 150 – Big Boy Sit-ups
- 200 – Squats
Nuclear fallout from the BOMBS requires another ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise)
- Full curl x 15 IC
- Jump squat x 15 OYO
- Block Twists x 15 IC
- Ranger Merkins x 15 IC
- Mountain Climbers x 15 IC
Put up blocks with almost no time left
Mary
- LBC x 20 IC
- Low flutter x 15 IC
Moleskine
- Lots of mumblechatter this morning, the pax weren't happy about the BOMBS. No pleasing these people.
- The Force complained about the lack of block exercises, saying he could count them all on his left hand. Upon further review, there were 5 rock exercises so I guess he'll have to use his right hand.
*twss*
- This will by YHC's last post until next Friday given some back-to-back work travel. Hoping to represent F3 LKN at both F3 Kalamazoo and F3 Nashville over the next couple of weeks.
Thanks Mona Lisa for the opportunity to Q and thanks to all pax in attendance. Looking forward to being back full-time after my travel wraps up. Until then – CB