CMU work at the Ruins
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