My Shoulders Hurt!

My Shoulders Hurt!

Warmorama:

50 X SSH

25 X IW

Plank X 25 sec

25 X Plank Jack  Maintain plank while listening to Centerfold tell his story of standing in line at Disney talking to a Navy dude who told him about the term of endearment for an Aviation Ordnanceman, “BB Stacker”(hint: most AO’s in the Navy work with bombs), (I did not, however). 

Upward Dog X 10 count

Downward DogX 10 count

Calf stretch X 10 Count each leg

Leg Stretch X 10 count each leg

Jimmy Doogans L, R, C

Windmill X 10

Moroccan Nightclubs X 10

Thang:

Do each Circuit until all reps completed before moving to next circuit

Reps = 25, 20, 15

Circuit 1

Curls

Block Swings

Low Slow Squats w/Block

Circuit 2

Rows

Shoulder Press

Lunge w/block 1=1

Circuit 3

Tricep Extensions

Thrusters

Staggered Merkins (these suck after Thrusters but we made it through)

Cooldown

25 X SSH

25 X IW

Plank X 25 sec

25 X Plank Jack

Upward Dog X 10 count

Downward DogX 10 count

Calf stretch X 10 Count each leg

Leg Stretch X 10 count each leg

Jimmy Doogan LCR

Set Block on end and on your 6

Done!

I have not posted at Diesel in quite a while. I normally reserve Fridays as a rest day or a makeup day for when I want to wear makeup, I want  to fartsack, I miss one of my normal posts during the week. Today was no different. Really could have used the rest but I am glad I was able to get out and get moving this morning. As far as my “typical” workout these days, this really isn’t mine and there are PAX that post here that I normally don’t get to interact with on a regular basis. Not because I’m a faster/longer runner but bc we individually choose to have different fitness goals for ourselves. Thankfully there are workouts such as Diesel where the 2nd F is incorporated into the 1st F and we can build those brotherly bonds. Got to see Brutus today which is basically the equivalent of seeing a unicorn these days. Also got to see Popeye, Turnbuckle, Centerfold and Sledge-O-Matic who I don’t normally post with on a daily basis. Oh! And Chastain was there too…

Was not expecting a large crowd and by Waxhaw standards, it really was not a large crowd, although we did have as many as the other two three Friday workouts which means a lot of the Waxhaw PAX chose the warm and hopefully dry fartsack rather than a cold and rainy asphalt jungle.

Thanks to the PAX that posted with me this morning. Always a pleasure leading any of you and most of all, will be a privilege to be led when it’s your turn at the wheel.

announcement: See Posse’s Arsenal BB from 1/7/2021. That will cover just about all you will ever need to know about F3 Waxhaw or F3 in general.

YHC took us out with a prayer