FNG-1 = Camelback
Warm O'Rama
- SSH X12 IC
- Merican- touch nise to pavement X10 IC
- Hip Step outs X10 IC (its not a demonstration when I'm counting Swanson)
- Shoulder stretches – various –> DANGER WILL ROBINSON! STRETCHING!
- Mosey to Cinder Blocks in basement of garage
Thee Main Thang
- Pick a cinder block. Make friends with it.
- Up the floor of DPK we go – I may get this wrong…I went off-weinke
- Put Brick on right shoulder, lunge with only right leg
- Convene at landing – Full curls IC X8
- Put brick on left shoulder, lunge with only left leg
- Convene at landing – squat with blocks
- Zamperini to next landing
- Convene at landing – Shoulder Press IC X8
- Farmer carry with left hand
- Convene at Landing – we did something there
- Farmer carry with Right hand
- And we are on the top deck
- Set up the music
- The stations were waiting for us – we made the ropes person the timer while the pax did the following:
- Pax 1 – Ropes X30 OYO Round 1, X40 Round 2
- Pax 2 – Weighted Apollo Ohno with 45 lbs Captain America Weight plate
- Pax 3 – Jump Rope
- Pax 4 – Resistance band shuffle until Mr Hand broke the band and then low plank on exercise ball
- Pax 5 – 5 lb weights do L-R Combo jabs
- Pax 6 – 40 lbs slam balls
- Pax 7 – Runs up to top of deck, and then back down, changed to Quadrophelia Up, Run down after 1st round
- We did 3 rounds total
- We also did the following with the blocks between every exercise:
- Round 1: Low Curl X8 IC (went to X5 for round 3)
- Round 2: High Curl X9 IC
- Round 3: Full Curl X10 IC
- Round 4: Weighted Squat X10 IC
- Round 5: Low flutter with Bricks up X15 IC
- Round 6: LBC X10 IC/ Swapped out to Skull crushers at some point for X8 IC)
- Round 7: Wirghted Vup Crunch X10 OYO (absolutely terrible)
- Take the weights home
- Partner Up
- Partner 1 – farmer carries down 1 landing
- Partner 2 – Runs down 2 landings and up 1 landing to switch with Partner 1
- Put the cinder blocks back
- Hold plank for one minute
Recover Recover
The Nekked Man Moleskin
- Mr Hand keeps breaking bands. I am out of resistance bands until Santa comes
- Carpetbagger locks his car because he has tacos stored in the truck
- Camelback is THEE best form on ropes in F3. I will accept no arguments.
- Swanson thought we were at a parks and rec meeting and sometimes started exercises late.
- Burning Bush was in great form after his 50th Birthday celebration yesterday
- Crocs reminds of a timid Jolly Roger with some fine mumblechatter
- YHC loved the effort. It was a fulfilling workout with a little bit of everything. The weighted lunges were a by-atch to start with and the workout went downhill from there.
- Only Carpet Bagger had tacos…because he prepared. Until Swanson reached across the styrofoam border and borrowed a taco.
- Beers were good. Be careful what you say. Pretty much everything is a micro-agression… Thanks California Diversity and Harrasment education!