Starting with a 6-exercise progressive warmOrama involving NO Burpees (sweet!), we got down to business with weights in…
THE THANG
- Maintaining the Circle Of Pain, with one minute of each exercises and minimal transition time, we punched out:
1. Clean & Press
2. Triceps Kickback
3. WWII Sit-ups w/weight
4. Straight arm hold w/weight
5. Goblet Squat
6. Burpees (ahh.. so there’s where the burpees went!)
7. Sitting Shoulder Press
8. Concentration Curls
9. Bridge Bench Press
10. Upright Rows
11. Rolling Merkin – Reverse Fly
12. Burpees (again – awesome)
13. Stationary Lunge
14. Ukrainian Twist w/weight
15. Seated Fly
16. Single-Arm Bent Over Rows
17. Uneven Merkins
18. Burpees (third time’s a charm!)
19. Cusack Squat
20. Ukrainian Twist w/weights
21. Shrugs
22. Lateral Raises
23. Walking – Balboa w/weight
- After surviving the entire circuit, PAX were given the additional opportunity to SUPER SET with a few reps each until COMPLETELY SMOKED!
6 MOM – Killed it again with 5-6 core ex’s to ensure #SweatAngel remained worthy of the name!
Great showing this workout and WELCOME John Capwell – FNG “Face Plant” – Great effort!
Sorry for no further details or announcements on this post. Much was lost in translation, also Drago blocked out of F3Nation site – presumably more fall out from aforementioned blood doping violation (re-watch Rocky 4 for refresher on why YHC finds this funny…)
Hope to SYITG Soon all
Long Time for Drago
PAX: DRAGO
QIC: 07/14/2016
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