You needed a Winkie for that?


Warm Up

The following were completed in cadence and double count:

12 x SSH

12 X IST

The Thang…

Rotation #1.  10 DC, IC.  

Curl

Upright Row

Skull Crushers

Merkins

Dips

Repeato 3 X

Run the 1/4 loop outside of Lowes.

Rotation #2 10 DC, IC

Curls

Bend over rows

Carolina Dry Docks

Lawnmower pulls L/R

Repeato 3 X

Run the 1/4 loop outside of Lowes.

Rotation #3 10 DC, IC

Bench, L/R

Butterfly L/R (10 single count)

KB assisted LBC (10 single count)

KB assisted inverted toe touch (10 single count)

Recover, recover.

Moleskin

  • Great effort today out there!  Not sure if it was a compliment or a pimpslap to hear Mailman say "Dude, it's only 5:35."  I'll try again next week.
  • Thanks for putting up with the few rogue exercises… I'm sure there's an F3 name for them.  If not, we'll have to come up with something.
  • Thanks to Mailman for keeping me in check with name-o-rama, etc.  It's been a while since I've Qed.
  • Appologies to SoulGlo and Hurdle on the single arm stuff… I know that's tough to do with a brick or ruck plate.   I'll be more intentional about bringing an extra or design exercises where you can share.
  • Happy birthday to Motorboat, hope it's a great day!
  • Loved be out there with y'all.  You are some of my favorite people and it is my hope that you felt like you got something out of the workout!