November 25, 2019

Handsy Forgot to Give Me a Title

 

 

F3 THE SCENE:

Cold and wet.

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

  • SSH (IC) – 30
  • Arm Circles – 20 (forward, backward, small, big)
  • Michael Phelps
  • Tempo Squats (IC) – 10

THA-THANG:

Mosey from the pad to the parking lot to grab CMU “barbells” – a 48″ piece of 1×2 stuck between two CMU’s (~60 lbs total). Each PAX loaded one barbell on his shoulders and then we walked from the parking lot all the way to the west side of the track near the benches by the pull up bars.

Partner up
Partner 1 – 10 pull ups, 10 dips, 10 hanging leg raises
Partner 2 – perform the following exercises AMRAP with CMU barbell (one exercise each round) until partner 1 returns:
  • Round 1 – Curls
  • Round 2 – Overhead press
  • Round 3 – Trap raises
  • Round 4 – Squats
Flapjack with partner
Rinse and repeat doing the next exercise each time.
Once we finished all 4 rounds we loaded the CMU barbells back on our shoulders and walked back around the track to the pad. Then, as a group we performed the following exercises with CMU barbells:
  • Tempo Curls (IC) – 8
  • Tempo Overhead Press (IC) – 8
  • Trap Raises (OYO) – 8
  • Tempo Squats (IC) – 15
MARY:
  • American Hammer w/ 1 CMU (IC) – 15

Finished about 1 minute early and used that minute to carry the barbells back to the truck. Did COT in the parking lot.

COUNT-OFF & NAME-O-RAMA:
6 PAX – Handsy (QIC), Soybean, Jail Bait, Lochte, Bookworm, Beauty Shop

CIRCLE OF TRUST/BOM:
This week as most of us slow down, take time away from work, school, etc., don’t just veg out, but use it as an opportunity to be present with the ones you love. Put your phone away. Give people your undivided attention.

MOLESKIN:
CMU barbells were no joke.

ANNOUNCEMENTS:
Thanksgiving Convergence at the Berm.

QIC:
Workout Date: