Pre Birthday Beatdown @Mad Scientist with DJ Angry Music Scrappy


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