0.15

0.15

Just finished my breakfast so it’s time for a backblast. Not gonna rush, but we’ll see if I get this out before Posse manages to post his from last week’s Diesel. We ain’t no Floater. Well, maybe that’s over and we are the NEW Floater. ¯\_(ツ)_/¯

The title is an inside joke. You had to be there. You should’ve been there. Shame on you for never giving Diesel a chance. It’s OK, we forgive you. And we’ll see you next Friday at 0530!

Anywho, we had 6 dude’s this morning, almost all of them showed up on time. Ah well, DiCCS provided

The Warmup

15 SSH
15 Walkers
10 Moroccan Night Clubs
Plank
Left/Right Arm/Leg raises
Calf Stretch

The Thang

Round 1

Timer – Choose one

• 30 Merkins
• 30 Squats
• 30 Coupon Curls

Moroccan Night Clubs with Bricks/Dumbbells
Dips
Bench Press with Coupon
Big Boy Situps with Slamball
American Hammers with Dumbbells

Round 2

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Front / Side Flys with Bricks/Dumbbells
21’s with Coupon
Skullcrushers with Coupon
Coupon Thrusters
Romanian Dead Lifts with Dumbells
Shoulder Taps on Coupons

Round 3

Timer – Choose one you haven’t done yet

• 30 Merkins
• 30 Squats
• 30 Coupon Curls

Full Extension Brick/Dumbbell Hold
Bent Over Coupon Rows
Paint the Alphabet with Coupon
Tricep Kick Backs with Bricks/Dumbells
Negatives with Coupon

Round 4

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Flutter Press
Dolly Press
Heels to Heaven
V-Ups

Moleskin:

It’s possible we did another round or 2 but I honestly can’t remember. I made the mistake of letting PAX suggest exercises at one point and Ditka’s evil laugh let us know we were in for something ugly. Some kind of knees-bent, coupon lateral raise garbage while he did the farmer’s carry. Posse made us flutter our feet and arms like some kind of turtle (or tortoise) stuck on it’s back.

But enough about us. This moleskin is a shout out to Sledge-O-Matic. You want to know what the 1st F looks like? Just watch Sledge. This dude is kicking his own butt every single day. Tuesday at Watchtower I saw him sprinting hard to blow past everyone on Indian Runs. Today he took a break from the weights to run some sprints in the parking lot. If you’re not pushing yourself as hard as Sledge is pushing HIMself then you’ve got some more to give at your workouts. I’m guilty of that for sure. Good job Sledge!

Announcements

• Freed to Bleed/100 Pints Challenge/F3 Blood Drive – July 23rd from 0900-1300 at Weddington United Methodist Church. Need a couple volunteers to assist. Need to bring more folks (Your M, your 2.0s over 16 years of age, friends, family, etc.) to hit 100 pints donated. See Fusebox for details
• 1776 Games tomorrow at Black Hawk. 0700, but show up early for some F2 and make sure you bring your coupon
• Site Q school (7/18) and Q School (7/25) sign-ups are open. See me or GroupMe for details. If you’ve never been to Q school then you should go. It’s good practice for everyone. You’ve probably seen your share of, uh, questionable Qs at some point or another. Our goal is to learn from mistakes of others’ so we don’t repeat them.

That’s it. YHC took us out. #cradletograve