Metal on the playground
Got to the school after a brief detour at @HighTideNC ’s house to load up on KBs, and unloaded in back. Had just enough time to trot back to the parking lot to round up the Pax before we got going.
Theme for the day (inspired by Grandpa Jacks) is
Head, shoulders, knees and toes.
Warm up
Lug your bell to the back of the school and oval up for:
IW 10 In Cadence (IC)
Peter Parker 10IC
Grandpa Jacks 10IC
Parker Peter 10IC
Happy-appy (Sideways IW) 10IC
Merkins 10IC
Mosey to pile of bells and load to playground for the main Thang. Review list of activities and let the fun begin: (go in the order you want, repeat if finished early)
Head: 30 head raises on each: front, back, left, right
Shoulders: 20@50% max then 10@75% max OR 5-10@90%max to failure
Shrugs
Single-arm press
Overhead press
Upright row
Lawn mower
Face-down fly
Triceps extension
2X Knees: 20@50% max then 10@75% max OR <10@90%max to failure
KB swing
KB Squat
KB Lunge
2X Toes: Calf raises 20 together then 10 each foot solo
Eyes+Ears+Mouth+Nose = Chin-up 5X5X5 – up, hold 5. Decent 5 count. Repeat 5X
6 Minutes of Mary
Flutter -15IC
Bicycle -15IC
Dolly -15IC
American Hammer -15IC
LBC -20IC
Plank Wave (lost count)
Mosey back to parking lot for COT
Announcements:
Prayer Request for Cooter’s name-twin.
Moleskin
Hope y’all got your money’s worth. We managed to get a 60-minute workout into about 55 minutes. Dang! That’s strong!! Guess this is the regular Olympus group, because there was nothing Moderate (#F3Ascent) about it.
YHC was relieved to see that all the metal wasn’t going to be going to waste, and happy to see that most of the guys had brought a bell or two (or 3, Kostanza #overachiever)
Due to technical glitch (read “user error”), I didn’t capture all PAX names as intended, so please comment with who I missed or if I gave credit to someone who wasn’t actually there. I know there were 8 of us.
Mall Cop was War Baby
Cooter earned the most respect as War Daddy
Thanks for following along with the suggestions, guys. Have a great weekend!
-SM
Swiss Miss author
Ah, yes, Mr. Furley. Back from the good ol’ days of TV, when we had to stand up to change the channel and there were only 3 to choose from (4 if you count PBS).
Thanks for keeping me straight on that and on the War Daddy shout out. T-claps to Fugitive. Guess Hope I can be looking so good and going so strong in 10 more years.
And while I’m babbling, let me put in a shameless plug for F3 Gumby – flexibility and recovery workout Wednesdays at corner of South Trade and Fullwood in Matthews. Look for the shovel flag.
AYE!
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