Just before the sun came up, 17 men took their daily dose of the #DRP and washed it down with a warm glass of Lunatic Fringe. After a disclaimer followed by a mosey/tour of the morning’s AO (which included a tutorial of some of the exercises to come) we finished where we started with:
Warm-a-Rama
SSH x 20 IC
Steve Earls x 15
String Rippers x 10 IC
Sun Gods x 15 IC
Moroccan Night Club 2 15 IC
Sun God (rewind) x 15 IC
Monkey Humpers x 15 IC
5 Burpees OYO
Count off in teams of three for:
The Thang
Partner #1 starts @ Station #1 with weights, Partner #2 @ Station #2 with weights and Partner #3 runs the distance to relieve. All weight exercises are AMRAP until relief arrives. Upon returning to the station, move down the list. Once completed, rinse & repeat.
Station #1:
Triple Crush (curl into an overhead press into a tricep extension, rinse & repeat)
Clean & Press
Dead Lift
Plank Row
Squat w/ weights
Lunge w/ a curl
Goblet Squats
Stations #2:
Floor Press (bench press w/o the bench)
Lawnmower
Get-up Sit-up (sit up with 1 weight held overhead)
Bent Over Row
Goblet Squat
1-arm Overhead Press
1-legged Deadlift
All teams made it at least through the full workout. #Tclaps
We cleaned our rooms and moseyed back to the shovel flag for:
6MOM
YHC spent too much time researching a good ab workout. YHC is currently cussing himself for using it…
– Start on your back, head and heels 6″ off the ground for 15 seconds
– 3 “Pulsators” (Pulsing Homer to Marges)
– 3 Flutter Lifts (flutter kicks raising legs from 6″ to Marge position)
– 6″ x 15 seconds
– Single Leg Crunch (other leg @ 6″) x 15 each leg
– 6″ x 15 seconds
– 10 Single Leg Lifts
– Flapjack in Elbow Plank for 30 seconds
– Pickle Pushers (you’re welcome Bodett, er… Matlock. Whatever)
– Flapjack into Dying Cockroach x 10 IC
Moleskin
Come check out a 3rd F throughout the week; you’ll be glad you did.
YHC observed everyone pushing themselves & encouraging each other on the run b/t stations. #Tclaps
TPS took us our with a reminder to not forget the gifts we’ve been given; no matter the form they take. Well said, brother.
Fellas, thanks for a great start to the week’s end. I never thought I’d be capable of hanging with you in this type of a workout. Always an honor. #TheGuyNextToYou
PAX: Tommy Boy
QIC: 07/22/16
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