December 12, 2020

A little bit of everying!

THE SCENE:
Clear skies, bright stars, the bigger dipper and mars clearly visible, cool mid 30’s.

F3 WELCOME & DISCLAIMER:

Covered all the major points (care for previous injuries, modified as needed, Q is not a professional, everyone there volunteers to workout.)

WARM-O-RAMA:

SSH in cadence 20x, daisy pickers in cadence 20x, arm circles in cadence (forwards 10x, backwards 10x), lateral gorilla crawls 20x, gorilla crawls ~ 15 yards.
THA-THANG:
Push Ups Melody:

  1. Regular Merkins 10x
  2. Merkins with inner chest 10x
  3. Shoulder Tap Merkins 10x
  4. pseudo planche merkins 10x
  5. single leg merkins 10x
  6. mountain climber merkins 10x

Prone Posterior Chain Circuit:

  1. Supermans 30x
  2. Rocketmans 30x
  3. Alternating Arms and Legs 30x

CMU w/ 80# Sandbag:

All 4 Pax lined at one end of the Armory’s parking lot. Each pax took turns carrying sandbag:

While Pax carried sandbag length of parking lot other paxs performed:

  1. cmu presses
  2. cmu swings
  3. cmu big boy sit ups
  4. cmu shoestrings

The sandbang carries were:

  1. regular carry holding it in front
  2. on the shoulders w/ 5 squats half and another 5 squats when get to the end

MARY:
3 sets of 10 of the following combo exercises:

thera-band overhead squats combo set with regular merkins

COUNT-OFF & NAME-O-RAMA:
4

CIRCLE OF TRUST/BOM:
Talked about the “reason for the season”.  Now is the another time in the year, the other being Easter, where we can reflect about ourselves and check if we are truly trying to be better spiritually.  We need to “check ourselves before we wreck ourselves”

MOLESKIN:
N/A

ANNOUNCEMENTS:
N/A

QIC:
Prince Ali
Workout Date:
12-10-2020