November 26, 2018

Morg: Nips, Arms, CMUs

THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy.


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.


Partner up. Half runs to marker and back, while other half does (Dora-style, switching when group returns from run):  SSH, Windmill, Imperial Walker.

Circle up: Arm Circles. 10 burpees. World’s best stretch.



Need one CMU per pair of Pax. Mosey to playground/pullups.

  • TABATA: Partners do one round each of the following, 40 seconds on, 20 seconds rest.
    • Pullups, BBSU
    • CMU Curls, Wide Squats
    • Single Rows: Left, Merkins
    • Single Rows: Right, Squat Jump
    • High Pull, Shoulder Taps
  • Mosey to Picnic Tables (no CMUs): 11’s, dips and derkins. Flutter for six.
  • Mosey back to repeat TABATA.


Flutter Kick, Side Dip 5xEach side. Repeat flutter and side dip, then flutter kick for 45 seconds to Endex.


Bootheel, Granola, Sleep Number, Commie, Rosetta Stone, Orange Julius, Mr. Wonderful, Carport, Four Eyes (Q).


From F3’s 43 Feet podcast: Argument/Persuasion: 1. Don’t get angry, 2. Seek to persuade, not to berate, 3. Assume you are not 100% right and allow yourself to make concessions. I have learned a lot about this through discussions with Pax recently.


Wind, Cold, Shirtless Granola made for a nid tipply workout. T-claps to Granola and Mr. Wonderful for doing work with Goliath, the “extra” CMU. Also to Commie for carrying our partner CMU by hisssself for yours truly.


Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.