Tri-ception

Tri-ception

13 grizzly PAX showed up for a surprise beatdown on one of the smaller of muscle groups. The Tricep. Was this intended? No. But somehow we arrived at the intersection of Diamond Merkin Avenue and Dip Boulevard. Here’s what went down.

YHC came in hot and gave the disclaimer while still tying shoes. #flipperlovesitwhenIdothat PAX properly disclaimed we mosey. After a trip across the parking lots circle up for the ole COP.

COP x 10 IC

  • SSH
  • IW
  • Mtn Climbers
  • Merkin
  • Flutter
  • Hello Dolly
  • Low Slow Squat
  • Double Lunges (lunge fwd and then bwd to the 4 count)

10 Burpees OYO

Mosey to the HotBox for Thang 1 – 3 rounds of increasing reps 10, 15, 20
#crowdpleaser

  • Diamond Derkins (decline merkins)
  • Dips
  • Diamond Irkins (incline merkins)

Peoples Chair to recover w/50 arm raises (missed 10 burpees OYO – but we made it up)

Move over to soccer field ramp for Thang 2. Suicides. Split into 2 groups. (this was thought out, but then YHC completely forgot what I wanted to do – so we winged it) #qfail

  • Round 1
    • Group 1 stayed up top and did jump squats
    • Group 2 did suicides to each garbage can
    • Flapjack
  • Round 2
    • G1 did lunges
    • G2 did the reverse suicide for each garbage can
    • Flapjack

Some more Peoples Chair w/25 front arm raises and then we did 10 burpees OYO.

Mosey over to baseball field hill for Thang 3. Triple Nickel

  • 5 CDD at top of hill
  • Run down
  • 5 Jump Squats at bottom
  • Run back up
  • Repeato 5 times

Plank to wait on 6 and we may have done 10 more burpees OYO.

Mosey over to main driveway for Shuttle Pyramid. Increasing Hand Release Merkins at each tree. 1, 2, 3, 4, etc to 8. Air Chair then go back down the pyramid. 8, 7, 6, 5, etc to 1. #TBQ Plank.

Mosey to middle of back lot and settle in for some Mary.

6ish Mins of Mary – each PAX picked an exercise IC x 10

  • LBC
  • American Hammer
  • Heels2Heaven
  • Box Cutter
  • Makhtar N’Diayes (tks runstopper)
  • Freddie Mercury
  • Rosalita
  • High Flutter
  • Good Mornings
  • Dolly
  • Burpees
  • (can’t remember 2 others)

AYG to the start. Fin

Office Chair Moleskin: Solid group of PAX in this cold yet surprisingly humid morning. Fog was abundant and YHC tried to keep us in lit locations on the parking lots or away form the traffic altogether. #safetyfirst The usual suspects were out in front, but there were a few nags that busted up front to nip the front runner at the tape. #gettingstronger The triceps became the unfortunate scapegoat of this workout as the merkins were in abundance. YHC had some muscle failure in the hotbox. Those 3 sets were no joke. We had a few Q fails this morning but we took it in stride as this isn’t YHC’s first rodeo and the punishment flows free from this PAX swirling ball of snakes. Good work to Mr Magoo who braved his second workout since Monday Basecamp and learned what a true F3 workout was like. #thereisnomodify Note from the Site Q’s to remember your brothers in the gloom at the closing of this holiday season. Call em, Slack em, Loop em back in. We’re stronger together. Thanks for the opportunity to be sharpened by the iron that this AO forges. Strong takeout by Lorax #HIM

Announcements:

  • Joe Davis 5k/10 sign up – March
  • Donations for Chimbote trip – See Chelms
  • Cooter is home and doing well
  • Reminder to reach out and bring those Kotters back into the fold

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Lorax
5 years ago

Strong Q Udder. Yes, that short but effective (I feel like I’ve heard that before) tricep set stole the show. The 3rd round of 20’s followed up with the hand release merkins will be a gift that keeps on giving for a while. Thanks for making the trek over, welcome anytime.

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