December 1, 2019

Gettin’ Gross With Some Early Mornin’ 40’s!

THE SCENE:
Low 50’s and surprisingly dry given the torrent of rain the night before; unseasonably warm. At first, it appeared that there would only be 2 PAX for the BC before 3 more came creeping from the park, the woods, and round the corner of the Senior Center. I’ll be the first to admit that it was a little creepy.

F3 WELCOME & DISCLAIMER:

Yup

WARM-O-RAMA:

  • SSH x 20 IC
  • Abe Vigotas x 10 IC
  • Daisy Pickers x 15 IC
  • Arm circles fwd/rev x 10 each
  • Matt Biondi x 10 IC

THA-THANG:

#1: Merkin Mile. Because.

#2: 40’s. This consisted of performing 2 exercises in which you perform 30 reps of exercise 1, run the 100m, perform 10 reps of exercise 2, and run back to the start for round 1. With each round the reps would change by 5 reps. 25/15, 20/20, 15/25, and 10/30. Exercise 1 was squat jumps and exercise 2 was drop lunges. Hold Al Gore and wait for the PAX completed everything.

#3: The Gross. 12 reps of 12 exercises. 144 total reps See what we did there?

  • Low slow squats IC
  • Burpees
  • R side lunges
  • L side lunges
  • Floyd Mayweathers
  • Carolina dry docks
  • Diamond merkins
  • Air shoulder press

We got this far so did not get to do MARY:

  • Flutter kicks
  • Hello dollies
  • Box cutters
  • Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA:

5 PAX, Rabbit, Snookie, Tomb Raider, Paper Trail, Yardsale

CIRCLE OF TRUST/BOM:
The QIC invited the men to share, with appropriate vulnerability, what they were thankful for at this time of year. Being appropriately vulnerable has been shown to help teams perform better in organizations. Vulnerability leads to increased trust, which leads to increases in people asking for help from one another, which leads to better outcomes and results.

QIC:
Yardsale
Workout Date:
11-27-2019