November 12, 2019

Upper Body Beatdown – Monsta Week – 10/30/19

Bermuda Triangle, Weekday

THE SCENE:

Sorta chilly but not too bad, the day before Halloween so we aren’t overloaded with candy

F3 WELCOME & DISCLAIMER:

Welcomed and Disclaimed. Work hard, don’t die.


WARM-O-RAMA:

SSH x10 IC

Daisy Pickers x19 IC

Merkins x 5 IC

THA-THANG:

Upper Body Beatdown

:45 sec AMRAP / 15 second rest / 3 rounds per station

  1. Pull-ups
  2. Dead stop Merkins
  3. Military*
  4. Upright Row with Kettlebell
  5. Carolina Dry Dock
  6. Dips
  7. Bent Row*
  8. Standing Skull Crusher*
  9. Curls*
  10. CMU Merkins*
  11. Burpees
  12. Big Boy Situps

* with CMU

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

7 PAX (2 FNG – Beyonce, AquaFresh) Photoshop, Big Top, Alamo, Paper Trail, MUDPANTS

CIRCLE OF TRUST/BOM:

Something exceedingly wise and almost unforgettable (and yet still forgotten).

MOLESKIN:
N/A
ANNOUNCEMENTS/Prayer:

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