So the workout this morning had some significance this morning in that MadScientist is where my F3 journey started 6 months ago. I also want to provide a Pre Birthday beatdown and whoop my own ass into 36 this Sunday.
Mosey around DPK and circle up in front for warm up
SSH 20x IC
IST 15x IC
Cotton picker 15x IC
Toy soldier 15x IC
Move into exercises on sculpture
Box jumps 15x OYO
Incline merkins 15x OC
Dips 15x IC
Mosey to basement of parking garage. Pax performed an exercise, ran up stairs and down ramps, move on to next exercise. Exercises as follows:
Merkins 50x
Squats 50x
LBCs 50x
Plank Jacks 50x
Alternating Lunges 50x (25x/leg)
Carolina Dry Docks 50x
Jump Squats 50x
Some of us did rock work while we waiting for the PAX.
Curls 15x IC
Skull crushers 15x IC
OH press 15x IC
Curls 15x IC
Skull crushers 15x IC
OH press 15x IC
Low flutter 15x IC
Mosey to front of DPK
Step ups 10x OYO
Decline Merkins 10x OYO
Dips 10x OYO
36 burpees ( in honor of my upcoming birthday)
Circle up for Mary
The W 15x IC
Dying cockroach 15x IC
J Lo 15x IC (compliments of Olive)
The alphabet lower case script (compliments of Bouncey House)
Announcements
Name-o-Rama
Circle of prayer- Pray for Red October to have a speedy recovery