Diesel on Fire

Warm-up

20 Side Straddle Hops

20 Side Straddle Hops (OK, so I forgot that we just did them and glad everyone reminded me) – 20 Imperial Walkers

Moroccan nightclubs

One minute plank

Calf Stretches for Damascus who showed up right after they were done.

Downward Dog

Upward Dog

OK enough Yoga

The Thang

20 merkins
15 diamond merkins
One minute plank
20 tricep dips on coupon
15 merkins
10 diamond merkins
One minute plank – No Chastain I didn’t say less than one minute 🙂
20 tricep dips on coupon

Webb 10 jump squats / 40 calf raises

OK, now to move over to some fun merkins, repeat the following two times.

10 hand in front of hand merkins (scissors, whatever we want to call them)
10 elbow plank merkins(starting in an elbow plank, merkin off the elbows until in a hand plank and repeat down and up)
10 reverse hand merkins (start in a merkin position, rotate your hands 180 degrees so palms facing out)
10 side to side merkins (start in a merkin position, lean to one side and do a pushup, back up to center, lean to other side and do a pushup)

Time to grab your coupon and do some 11’s. This part took some time and there was some whimpering chatter, but I couldn’t hear well enough to alter the course 🙂

Start at one end of the parking lot with Mike Tyson’s
Rifle carry with your coupon across the parking lot (sorry for the steps Damascus)
Dry Docs
Keep rifle carrying back and forth.

Move over to the curb for some Diesel cardio

Toe taps for one minute
Plank jacks for one minute
Mountain climbers for one minute
30 low slow squats

Grab your coupon

30 curls for the girls, as Turnbuckle says. Did a call out for you Turnbuckle, knowing you couldn’t make it.
30 coupon chest press on the your back
30 tricep kick backs (bricks)
30 outside curls (bricks)

Time to get on your back

20 big boy sit-ups
20 heals to heaven
20 flutters
20 lbc’s
20 barking freddie mercury’s (I asked for folks to add an exercise and Miyagi said whatever these are called and began showing a
freddie mercury only to pass gas as she did it, hence the barking freddie mercury was born and there was way too much laughter during this exercise)
25 coupon squats (Choice from penalty box)

The Moleskin

I want to thank everyone for allowing me to come to Diesel and share some fun exercises. I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week. Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.

Announcements

Blood drive 10/17 9:30-1 connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.

Diesel on Fire

Diesel on Fire

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