May 15, 2019

Bring Sally (Pull) Up

Annex, Uncategorized, Weekday

THE SCENE: Barely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Emphasized the Modify as Speedy and I were both broken. 
WARM-O-RAMA:

  • SSH IC X 30
  • Imperial Walker IC X 30
  • Arm Circles IC X 20 forward X 20 reverse
  • Mosey to playground

THA-THANG:

  • Bring Sally Up on the pull up bar. Modify to Merkins after muscle failure or grip strength fails.
  • 50 Dips OYO
  • 50 Glute Bridges OYO
  • Bring Sally Up Partner Situps (halfway down on “down”)
  • 50 Dips OYO
  • 50 Glute Bridges OYO

Repeat

  • Bring Sally Up on lower pull up bars so feet could touch the ground.  Modify to Merkins after muscle failure or grip strength fails.

MARY:

  • LBC IC X 30
  • Flutter Kicks IC X 20

COUNT-OFF & NAME-O-RAMA
Speedy, Grimace (on Q)
CIRCLE OF TRUST/BOM:
Similar to our workout that focused on exercises we don’t typically do (pull ups and glute bridges), your spiritual fitness should also include disciplines and work in areas that you may not be as strong in, whatever that may be.
MOLESKIN:
Speedy and I were both broken going into the workout and both quickly realized our grip strength was nowhere near what it needed to be IOT survive BSU Pull Ups.
ANNOUNCEMENTS:
Post this Friday at the Annex as we should have 3 FNGs to be named by Choker which honestly makes me a bit nervous. Speedy is out of town so YHC is AOQ this Friday and next week. Yes, we’ll still have bananas.

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