8 showed up for their Wednesday dose and got some good ole shoulder work.

 

Disclaimer and let’s get started

SSH x 20

Frankenstein x 10

IST x 10

Windmill x 10

Mosey to the hill next to the lot

Run up, at top 20 LBC’s, then run across hill, 20 squats, run down hill, 10 Merkins

Run back up, 20 Squats, then run across hill, 20 LBC’s run down hill

Run up then across, then down and back 

Reverse bear crawl, at top 20 LBC’s, then run across hill, 20 squats, run down hill, 10 Merkins

Run back up, 20 Squats, then run across hill, 20 LBC’s reverse bear crawl down hill

, at top 20 LBC’s, then run across hill, 20 squats, run down hill, 10 Merkins

Run back up, 20 Squats, then run across hill, 20 LBC’s run down hill

Run up then across, then down and back 

 

Mosey to parking lot

line up at the line… 

Run down the line, shuffle across the parking spot, run up the line, then do 1 burpee

continue this until the parking spaces stop… I think all together is was 10 Burpee’s

 

Plank it out… 

one arm air press x 5 each arm

Merkin x 5

LBC’s x 10

 

Line up on the painted cross walk spots….

Do 1 merkin at each cross walk painted spaces, plank walk to next….I think it was 10

Run down parking lot and back up to adjoining cross walk

Do 1 merkin at each cross walk painted spaces, plank walk to next….I think it was 10

Run down parking lot and back up to the last piece of the painted cross walk

Do 1 merkin at each cross walk painted spaces, plank walk to next….I think it was 10

 

Plank it out… 

one arm air press x 5 each arm

LBC’s x 10

 

Go grab 2 blocks…..yes 2

Start before basketball goals

Zamperini to first goal, curls x 5 and shoulder press x 5

Run back to other block at start, bench press x 10 

Run back to 1st goal, Zamperini to 2nd goal, curls x 5 and shoulder press x 5 

Run back to other block at start, bench press x 10 

Run to 2nd goal, Zamperini to 3rd goal, curls x 5 and shoulder press x 5 

Run back to other block at start, bench press x 10

Run to 3rd goal, Zamperini to 4th goal, curls x 5 and shoulder press x 5

Run back to other block at start, bench press x 10 

Run back to 4th goal… we got to bring the block back to the start…curls x 5

Zamparini to 3rd goal, shoulder presses x 4 

Zamperini to 2nd goal, curls x 3

Zamperini to 1st goal, shoulder press x 2

Zamperini to start, curl x 1

Return blocks and mosey back to start…..

 

Mary 

Shoulder touch merkins x 10

 

Moleskin

It’s been a while since I’ve Q’d Mighty Oak, I was volun-told by Turnpike at Fallout on Tuesday workout….that’s ok, that’s what F3 is about, when asked you step up!

I heard from a few that they didn’t realize the hill was there, watch out regulars, it might be a new item.

Lambeau was crushing it today, strong work by all!

Prayers for Bob Ross and his family, glad to see you out bro and we are all thinking about you!!

Thanks Turncoat for allowing me to Q, always an honor to lead!!