FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: I emptied out my trunk, expecting an Army. However, the Pax that arrived I put the 80# sandbag back. We grabbed our ruck, and a 40,50,60 lb sandbag and headed to Davie THE THANG: Every 5 mins, we would swap sandbags. Once we made it to Davie, we headed to the dog park for the following: Always 20 swings or 15 High Puls 40- alternate between Curls or tris 50- lunges or shoulder to shoulder press 60- bent over rows or squats We did this 4-5 times and headed home MARY: we go it in ANNOUNCEMENTS: food ruck COT: look out and reach out to Pax you know need support. Grievances were aired this am, Q was told to settled down and extend on the movements… both rung true Great morning to talk about life. If you have seen Hoovers screen shots, clearly our 20 yr old versions of ourselves would be disappointed for selling out. Punk rock never dies, until we have families, and we become responsible for others.

5 regulars posted this morning after a few weeks of FNG’s and out of town Pax had joined us. Q by committee around the Green Monster. Temps are great so no reason to miss the workouts these days. Learned a lot about Pop Tart and his affinty for Swedish consumer goods. Both Iron Sides and Horsehead crossed the line for decency in comments this morning. That’s a strong effort considering the line at most F3 workouts is pretty far out there.

It was another beautiful morning at Calvary today. I arrived at the AO early this morning, hoping to keep the pax off guard. Uncle Leo and Unplugged were already there, warming up. Flipper arrived shortly after in his “running” car. The rest of the pax filtered in, with Emoji arriving at 5:27 and Toto at about 5:31. WARMUP: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 2 x Prying Squats THE THANG: Workout 2 of Week 9 of the Iron Volume Program: Double Romanian Deadlift: 4 rounds of 6 reps Double Bent Over Row: 4 rounds of 6 reps (Tactical) Clean: 3 rounds of 6 reps per side Single Leg RDL: 3 rounds of 10 reps per side (Tactical) Snatch: 6:00 EMOM of 4 reps per side We had a little time left so we did one round of double static holds: :20 overhead, :20 rack, :20 farmer MARY: Various planks and a little Makhtar N’Djaye (does anyone actually know how to spell this?) and then some glute bridge ANNOUNCEMENTS: 1) Terror Trails this weekend 2) Brew Ruck with can drive 11/14 3) Christmas party in the works COT: Pray for Limey’s brother (Eric) in Dallas, who lost his job recently and is looking for something new. Also pray for Pepsi and his son Mason and their family as Mason deals with a tough time in his life. Thanks to Flipper for taking out the combined group of Anvil and Meathead pax..