January 1, 2020

Barracks: Sucky Circuit

THE SCENE: Barracks. Misty, then rainy, perfect for a real gut-buster.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

SSH, Daisy Picker, Imperial Walker, Squats, Merkins, Arm circles (10 front 10 back).

All together: stretch legs.

THA-THANG:

Spread out CMU’s/dumbbells along the track’s east curve by the pull up bars. Do reps, then finish your lap. For time, or stop at 6:10.

5 reps each: 4-count CMU squats, pull ups, handstand push ups, one arm devil press (5 each arm)

6…as before.

7

8

9

10

I know I finished my round of 9, Red Ryder finished his round of 10 (insane…). The plan was to ascend to 10, then descend back to 5…

MARY:

Groiners.

COUNT-OFF & NAME-O-RAMA

Gus, Red Ryder, FNG “Cadabra,” Happy Camper, Snookie, Shoestring, Four Eyes

CIRCLE OF TRUST/BOM:

Prioritize and say no to things. Create habits that save you time making decisions. Start working toward a path for yourself that will put you in Choose to do things that

MOLESKIN:

Red Ryder lapped us all. Let’s start sniping some Birmingham backblasts.

Gus, Red Ryder, Happy Camper, Snookie, Shoestring, Four Eyes, Cadabra

QIC:
Four Eyes
Workout Date:
12-28-2019