The Final Five comes to Samson


***Butter-Knife was also there and needs to get registered. 

12 Gloom Warriors spent a lot of time in the darkest part of the LFC campus…monkey-bar forest.  The conditions were just like being in a cave, but much much hotter.  Combined we sweated off about 60 pounds in 45 minutes.  Here's how it went down:

– Warmup stuff…SSH, IST, Mtn Climbers…

– Head to pull-up forest. Thought we had too many to do exercises together so partnered up for round 1.  Scrapped the partner thing and all pax did exercises together for the next 5 rounds.  Each of the 6 rounds included this:

(T-Nation said these 5 exercises are all you need to hit every major muscle group and train every movement pattern)

– Exercise variety = chosen exercise

1) Squat = Cinderblock Goblet Squat

2) Horizontal Press = Hand-release Merkin

3) Hip Hinge Movement = Cinderblock swings

4) Pull = Alternating bar pull-ups…one hand on high bar and other hand on low bar

5) Vertical Press = Cinderblock Shoulder-press

Round 1 = 10 reps of each exercise ***5 pull-ups each round***

Round 2 = 12 reps of each exercise

Round 3 = 14 reps of each exercise

Round 4 = 16

Round 5 = 18

Round 6 = 20…smoked!!!

Now that is over, pick up your cinderblock and carry it to the top parking lot by pull-up bars

Partner 1 pushes cinderblock to end of parking lot; turns around and pushes it back

Partner 2 does as many reps as possible (AMRAP) pull-ups

flip-flop

Partner 1 bear-crawls to end of lot and crab-walks back

Partner 2 does AMRAP toes-to-bar

return cinder block

Mary stuff…low flutter, Freddie Mercury

recover, recover

* Limburger said we should call it Mosby, not mosey.  I got it and so did 1 other…nice one

* Turnpike, thanks for taking us out in the COT

* ButterKnife, let me know if you need assistance getting a login for F3isotope.com

* Turnpike has the Q at Samson next week, come on out

* Limburger's dog is awesome.  I read that dalmations are in the top 5 dogs to run with…lock up Limburger for next year's BRR

* This was advertised as a BRR (driver) friendly beatdown…we did mosey about 100 feet total

* Frogger is simply a beast…shows up in a walking boot and still throws the cindy around like it's nothing.  Good to see you back at it brother

* Sponge Bob has The Cauldron Q tomorrow…he didn't advertise it out of respect for The Foundry…go on out, a Sponge Bob Q is guaranteed to deliver

* The cinderblock push was ripped from Lawn Dart's Samson Q a few weeks back…I like how it makes the burning smell

* I've been at multiple beatdowns with everyone present today…all monsters and proud to do work alongside these men

Aye, GG