Well, there goes my workout…
THE SCENE: Pleasant. If it were July. In the Serengeti. But it’s not.
F3 WELCOME & DISCLAIMER- given twice
- SSH x30 IC
- Arm circles forward x10, backwards x10 IC
- Michael Phelps x10 IC
- Windmills x10 IC
While we are still in the dog days of summer, might as well keep up those beach bods. So arms and abs… But start with a little cardio-
1 mile Indian Run around the track
Finish up and go to get CMUs… only they are gone. All of them. Somebody must have had a lot of dead bodies they needed to stay at the bottom of a lake. Or maybe the city took them out of their park, probably a better explanation. So that shot the rest of my CMU based workout. But not to worry, F3 is more prepared than the Boy Scouts. So with ruck weights and random CMUs in trunks (for those emergency CMU situations… like this one… it’s a real thing), we got enough to continue almost as planned.
On with the show!
Partner up for a Mini Dora
- 50 CMU overhead press. Do a set of 5 while partner holds CMU straight out, then switch
- 100 CMU curls. Set of 10 while partner holds CMU at 90 degrees, then switch
- 150 CMU chest press. Set of 15 while partner holds legs 6″ off ground, then switch
Big Dora- one partner performed exercises while other partner moseyed with CMU about 50 yards and back
- 100 BBSU
- 200 Shoulder taps (2 is 1)
- 300 American Hammers (1 is 1)
Flutter kick for 1 minute until 0615
COUNT-OFF & NAME-O-RAMA
Ups (QIC), Tomb Raider, Gus, Gepetto, Pop Tart, Warden, Photoshop
Irish Goodbye- Farmer, and 1 FNG (not named because he left early)
CIRCLE OF TRUST/BOM:
We all struggle and suffer at times in our lives. The Bible says several times we should “rejoice” in our suffering, not because we should enjoy it or that it’s fun, but some good can come from it. In this passage it mentions perseverance and hope. Going through one difficult period allows us to better handle the next one (which will come), or maybe help someone else through their tough times. Pax encouraged to support those who are struggling.
Huge TClaps to those who saved my bacon with the magical disappearing CMUs.
YHC suggestions for our our no-name FNG who left- Voldemort (he who shall not be named), or Red (“Why do they call you Red?” “Maybe it’s because I’m Irish”…. Name the movie…)