FNG Phil NKA Tin Cup add to Pax.
13 Men of F3 unknowingly and voluntarily showed up at Viking for the V-Neck Mine-WIBs that will kick you when you down. 60 temp and 80% humidity made the Pain of Tuesday delightful. Bama – War Daddy & Wafflehouse – War Baby.
Mosey with pax down to rock pile toward tennis courts. Choose your rock friend for the gloom and head to lower lot.
Warmorama:
SSH x 20 IC, Windmill x 10 IC, Toy Soldier x 10 IC, Mericans x 10 IC, & Slow Squat x 10 IC
The Thang:
V-Neck:
Round #1 –
Start at lower lot with your rock buddy – 10 single count curls OYO, uphill run to peak of V at rock pile – 10 Mericans, downhill to stop sign and bottom of V – 10 Squats, Loop it all the way book thru the V to your rocks.
Repeato adding 10 reps to each exercise – 20 curls, 20 mericans, 20 squats, loop back
Repeato adding 10 reps to each exercise – 30 curls, 30 mericans, 30 squats, loop back
First to finish WIB starts MARY & waits for the 6.
Round #2 –
Same methods with 10 shoulder presses, 10 scorpion dry docks, 10 alt front lunges each leg
Then 20 reps of each exercise & then 30 reps to complete round #2.
Bonus Round:
V-Neck turns into a T-Table
10 Skull Crushers, peak of V – 10 Diamond Mericans, turn R up hill to the speed bump for 10 Burpees, then all way back down hill to bottom of V at Stop sign for 10 Alt Side Lunges, Loop it back to rocks.
Rocks back then mosey back to CCC lot for MARY.
MARY:
YHC – Rosalita x 20 IC
Ninja Turtle – Pretzel Crunch x 15 IC each leg
Tuck – WWII Sit Ups x 20 single count
Bama – Slow Scissor x 10 single count
Stapler – the W x 20 IC
YHC – Mason Twist x 15 IC
Time – DONE !
Rumple Moleskin:
1 – Super Strong group today with reaching yhc MQ goal of over 10 pax at Viking each week ! Pumped up the rep counts on V-Neck from 5-10-15 to 10-20-30 with Bam Bam & Landline showing up.
2 – 60 temp was comforting with the mini-WIB pain ! Beatdown was actually tolerable, but shirts were still soaked and Swamp Ass sure would set in. Way to flush those toxins !
3 – Big group from Mighty Oak AO came to play today including Tommy Boy, Red Rider, Bam Bam & Flo. If I saw Bunyan get out that Clown Car reps would have been 15-30-45. Yikes !
4 – Great to see BRR mates Ninja Turtle & Landline supporting yhc & Viking.
Thanks to F3 for allowing me to participate, follow, lead, & just be part of our POSITIVE movement ! Incredible ride so far at over 4.5 years IN.
Mayhem (in the AM)