July 9, 2019

And the CMU Champion Is…

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER:

Disclaimed. Welcomed. Gave F3 Mission and 5 components to each workout.

WARM-O-RAMA:

  • SSH IC X25
  • Imperial Walkers IC X25
  • Merkins IC X10
  • Overhead Arm Clap IC X10
  • Forward Arm Circles IC X10
  • Reverse Arm Circles IC X10
  • Colt 45 OYO
  • Overhead Press w/CMU IC X10

THA-THANG:

CMU MUSCLE FAILURE COMPETITION

Rules: The CMU must remain above your head at all times. PAX could bend their arms above their head, but not to the extent that the coupon is behind, in front of, or resting on their head. The CMU cannot touch any other surface than one’s hands. If it touches anything other than the hands, that PAX loses. If the PAX fails to keep the CMU above his head, that PAX loses. The winner was the last PAX with the CMU above his head. Once out, PAX would continue with the exercises until the competition ended.

Begin:

  • Squat IC X10
  • SSH IC X10
  • Flutter Kick IC X10

Mosey

  • Wall Sit
  • Squat IC X???- At this point only Tremor and Beetus remained. With Beetus hardly sweating at this point, Tremor realized the inevitability of his defeat and lowered his CMU, allowing Beetus to walk away as the First F3 CMU Muscle Failure Competition Winner of the World!!!

PAX moseyed to playground with CMU and 50 pound bag.

PAX circled up around monkey bars with their CMUs. In a rotating fashion, one PAX would throw the 50 pound bag over the monkey bars twice while the rest completed Colt 45s. After all PAX completed 2 throws we repeated this exercises with CMU Merkins and Overhead Press.

Mosey

MARY:

Moving Dying Cockroach – PAX moved a distance of approximately 10 yards from the Dying Cockroach position across the rubber surface. Hands and feet were not allowed to touch (with the exception of repositioning slightly). We moved on our backs 10 yards down, and then 10 yards back.

LBC IC X101

Flutter Kicks IC X50

Mosey to flag

Toe Touches OYO X10 per side

COUNT-OFF & NAME-O-RAMA

7. Chyna, Tremor, Sonic, Beetus, Gun Show, Speedy, Grimace (on Q)

No FNGs

CIRCLE OF TRUST/BOM:
It’s easy to be cynical when things don’t go your way. Even when you have a good excuse to be cynical, snarky, or salty, how you perceive the challenge ahead of you makes all the difference. Don’t look at the obstacle, look at the challenge.
MOLESKIN:
Moving Dying Cockroach may be a new favorite of mine. Will need to refine the instructions, but it’s an ab burner.

This was a tough workout mostly because we focused on back, shoulders, and abs – things we don’t hit as often.

ANNOUNCEMENTS:
Sonic on Q this Friday.