9 Pax jumped outta the Fart Sack,clapped their hands, & said Man yhc needs a Monday beatdown ! As the Q, lets give the pax what they want. This was the Shakedown.
Mosey to upper lot in front of Peoples Bank with your friendly KB. Enjoy the LED lighting so we pitched camp.
Warmorama –
Windmill x 10 IC, Toy Soldier x 15 IC, Mericans x 10 IC, IST x 15 IC, & Side Straddle Hops x 20 IC
Thangemobob:
Circle up – mix it up –
Full KB curls x 10 IC
Goblet Squats x 10 IC
LBC x 20 IC
Mericans x 10 IC
Jump Squats x 15 OYO
Lawn Mower Pull x 15 each side OYO
Take a reverse lap out of parking lot into next entrance & back to grand LED bank lighting.
KB swings x 20 OYO
7 Burpees OYO – some grumbling. Burpees allow U to skip other lesser-effective exercises cause they are so multi-faceted & YES they suck too.
Squat to Press x 15 IC
Box Cutter x 15 IC
Skull Crushers x 15 IC
Shoulder Press x 10 IC
Take a reverse lap around the loop
Darcee swings x 10 IC
Chest Press x 10 IC
Mason Twist x 20 IC
Jump Tuck Burpees x 5 OYO
Crunchy Frog x 15 IC
Lawn Mower Pulls x 10 IC
Full KB curls x 20 IC (10 regular tempo & 10 slow tempo grinder)
Low Flutter x 15 IC
5 Burpees OYO
Take lap around loop
3 Burpees OYO directly into 15 SSH OYO, repeato, repeato – really liked this Cardio blast ! Different & exciting
Time she's a Ticking.
Peter Parker x 15 IC
Mtn Climbers x 10 IC
Elbow Plank 10 secs.
Honestly, the exercises listed are what happened, but the order has not been confirmed. Out of whack !
TIME – Done !
Rumple Moleskin;
1 – Thanks to Omega for allowing me to Q at MMM ! Panthers anxiety game must have worn him out. Think he had to Fart Sack.
2 – Uncle Rico showed his traditional power speed at the end of each loop smoking the rest of us ! Quadzilla was having fun thru the parking lot for sure – BOOM
3 – Thorpe was sporting his Cross-Fit shirt which gave me a bit intimidation blast based on his size. Don't think he had any problem with this beatdown – Ha
4 – Good to see Wafflehouse & Beetlejuice swinging the Bells. Think Waffle has attended most of my Qs. Must like the closeness to home.
5 – 4 year anniversary for YHC. Thanks to any man of F3 that i've ever spoken too. I have respect for everyone that can get out of bed & do the things we do daily.
Enjoy the Fall weather ! Favorite temps & time of year.
Mayhem (in the AM)