October 10, 2018

Smoking Guns and Wheels of Steel (again)

Cockpit, Uncategorized, Weekday

THE SCENE:
Pretty much the usual. YHC was flying solo on during his last Q so he did a rerun of the routine which was a rerun of his last Q at Neverland

F3 WELCOME & DISCLAIMER
All PAX welcomed and disclaimed properly and on time.

WARM-O-RAMA:
SSH x20IC
Windmills x15IC
ISW x15IC
Cotton Pickers x15IC
Chest/tri Stretches

THA-THANG:
Part 1: Chest/Legs/Tris

PAX performed the following circuits, reps OYO, breaking in between for a short 100 yard mosey with CMUs in hand

  • 20 Incline Merkins
; 20 Narrow Squats
; 20 CMU Curls
;
    Hold CMU overhead until all in.
  • 20 Derkins; 
20 Wide Squats
; 20 CMU Curls
;
    CMU overhead
  • 20 merkins; 
Single Leg Bench Squats 10 per leg*; 20 CMU Curls
;
    CMU overhead
  • 20 Wide Grip Merkins
; 20 CMU Deadlifts; 
20 CMU Curls
;
    CMU overhead
  • 20 Diamond Merkins
; Single Leg Baby Makers 20 per leg
; 20 CMU Curls
;
    CMU overhead
  • 20 Extended Merkins
; 20 Calf Jumps/20 sec rest/20 Calf Jumps; 
20 CMU Curls
;
    CMU Overhead

Part 2: Back/Bis/Abs 

Mosey over to playground and partner up.

Partner one: 5 pull-ups
partner two: AMRAP flutter kicks
switch then rinse/repeat

Partner two: 20 swing rows
Partner to: hold plank
switch then rinse/repeat

Modified Superman-10IC w/5sec hold at the top.

1/2 mile lap back to startex.

MARY:

Reverse crunch 15IC

Crunch 25IC

Flutter kicks 20IC

American Hammers 20IC

COUNT-OFF & NAME-O-RAMA
3 PAX (1 FNG) Soulja Boy; Short Timer; Ace Ventura
CIRCLE OF TRUST/BOM:
Talked about the importance and impact of leadership.
MOLESKIN:
Welcome Ace Ventura!
ANNOUNCEMENTS:
None

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