6 men appeared at Cobalt for a beatdown.
Warmorama:
High Knees, Butt Kicks, Skip, Karyoke, SSH x 30 IC, Wind Mills x 15 IC, Cherry Pickers x 15 IC, Toy Soldiers x 15 IC, Mercans x 10 IC
The Thang: Pick your poison = pick your dumbbells/ kettlebells
Dumbbell Exercises consisted of 10 reps each the following:
- Deadlifts
- Squats
- Lunges (10 each leg)
- Skull Crushers
- Curls (10 each arm)
- Military Press
- Plank 1 min
- Bent over row (10 each arm)
- Mercans IC
Then the pax jogged to the other end of the parking lot and did 5 Burpees, and jogged back
We did 2 rounds of the above and then proceeded to enjoy weighted Mary!
Mary: All of the following were with dumbbells
- Bridge plank, with 15 hip thrusts
- V-ups x 15
- WWII x 15
- Mason Twist x 15
- LBC with dumbbell behind head x 15
Moleskin:
- Nice morning for a good workout! Felt great outside!
- 911 came to the scene! Good to see the OG!
- Twister did the Murph on Monday, tried to make Tuesday, but he fartsacked, but made it out for the workout today. Still got his 2 in for this week!
- Oktoberfest had 2 rounds of squats before the workout, evidently 2nd verse same as first, except one being upstairs and the other one downstairs.
- Oktoberfest's standard of squats prior to workout made the parking a bit tricky to avoid hitting the pax during warmup, and another coat of paint, would have taken out 911's bike.
- Evidently the weighted bridge was a kegel exercise for some…
- Evidently Natty and Oktoberfest found a great 2nd F spot called 4001 Yancey.
- Plan for some righteous pulled pork in the future, 704 is going to do a BBQ this summer for the F3 gang! Getting hungry just thinking about it!
- Strong work men, always an honor!