Which way is the beach?

Which way is the beach?

Chiseled was formed with the notion of creating a gear workout and a break from the typical boot camp style workouts we do at F3. Running is fairly limited, but that doesn’t mean that cardio is not a underlying theme. With that seven (7) studs – braved the cold, ignored the copy-cap AMRAP at the other school – and got to work.

Warm-up – Mosey to entrance and back to get the heart rate going a bit.

• SSH/Merkins/LSS/Mountain Climbers/Moraccan Nite Club/Michael Phelps

The Thang

Gear was lined up and consisted of 30lb dumbell, 25lb, and 20lb Slam Ball – two of each – 1 45lb plate. Exercise would be a declining nunber of reps and an increasing number of Bobby Hurley’s in between. After each set move to the left and pick up a different weight. Odd Man out does Hair Burners for that set.

Curls, Goblet Squats

• 30 reps/1 Bobby Hurley
• 25 reps/2 BH’s
• 20 reps/3 BH’s
• 15 reps/4 BH’s
• 10 reps/5 BH’s
• 5 resp/6 BH’s

Complete the full set of Curls – hot lap/ then Goblet Squats – hot lap

Cardio session – 3 minute timer

• 1 broad jump
• 5 merkins
• 10 speed skaters

Tricep work

• 30 reps/1 Bobby Hurley
• 25 reps/2 BH’s
• 20 reps/3 BH’s
• 15 reps/4 BH’s
• 10 reps/5 BH’s
• 5 resp/6 BH’s

Cardio Session – 3 minute timer

• 1 broad jump
• 5 merkins
• 10 SSH

Chest work

• 
  30 reps/1 Bobby Hurley
  25 reps/2 BH’s
  20 reps/3 BH’s
  15 reps/4 BH’s
  10 reps/5 BH’s
  5 resp/6 BH’s

Cardio session – 2 minute timer

• 1 broad jump
• 5 merkins
• 10 SSH

COTS/Announcements –

Speed for Need – Season begis – see Rubbermaid for Down Syndrome Race

Joe Davis and Sweet Toothe coming up – Posse is the info source on these

Always a great honor to lead such a great group of men. Running a gear workout is a work in progress as you never know how many folks may show up and how to distribute the gear. We do have a good selection of gear at the site and our brothers have gear that you can borrow. Hats off to Fusebox for getting to site early, with some gear for me. After many failed attempts I did manage to break into Bottlecaps garage – lifted some plates- grabbed a beer and left.

Fusebox – Great site leader – checked in with me during the week, made sure I had a plan – offered up the gear and was there to help set up. Fuse also must have the “runners bug” as he was doing a pre-run!!!!!

Banjo – Solid performance out of this guy and former/current Crossfitter. He was pushing hard and leading on the cardio sessions – he really did blow out his WOD (workout of the day)

Chainsaw – Dude just impresses me everyday I see him out there. I didnt see him modify any portion of the workout – he’s like a Ford Diesel – takes a bit to warm up and then just chugs along. He’s not one for social media/Group me – but maybe we can all text his flip phone today with 343735 = Diesel

Xero – Kotters to Xerox who has been dealng with the passing of his mother-inlaw. He came back with purpose today and went to work – welcome back Xerox!!! Even with a bum shoulder, he was still getting it done aka Dancing Bear style.

Swimmers – He’s been a regular at Chiseled; my sense is he’s getting ready for the beach and honing his lifeguard body. He’s got the cardio chops – throwing some weights around now; we might have to rename him Hasselhoff.

Nails – adding to the B&C numbers on his second time out – welcome. The burn is always worse the day after the workout -not much slow down here Nails – he was getting after it. There’s promise here – which segment of the Briars will he fall into -speed skater, fartsacker, decathalete or gear beast? – I’m going with decathalete – attends multiple workouts a week- is well rounded and likes a variety of workouts. Welcome