August 28, 2019

CMU work at the Ruins

Black Ops, Ruins, Uncategorized

THE SCENE: 75° and humid, Lightening’d out yesterday, much better for today’s retry
F3 WELCOME & DISCLAIMER: Done (x2)

WARM-O-RAMA:

SSH x25 IC, Mountain Climbers x10 IC, Daisy Pickers x10 IC

THA-THANG:

  • Grab CMU and Mosey down steps to pull-up bar
  • Round 1:AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey to Pull-up Bars
  • Round 2: AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey upstairs to End-Ex

MARY:
10 Burpees OYO, CMU American Hammers IC x5, WWI Sit-ups x6 IC

COUNT-OFF & NAME-O-RAMA
Havarti, Blackhawk, Lazarus, Dawson (QIC)
CIRCLE OF TRUST/BOM:
Discussed discipline and working toward it.  That no discipline is enjoyed at the time, but it yields good fruits.  Discussed a good way to start working on discipline is to make a commitment for fitness and take that daily red pill #DRP.  This can be applied to other areas of life that you want to add discipline
MOLESKIN:
Lazarus explained that each workout should either burnout your muscles or cause you to break a good sweat. I think today we did both!
ANNOUNCEMENTS:
IronPax Challenge starts next week

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