Last minute workout

Last minute workout

The Thang

Jog to the small courtyard area near front of church.

COP

• SSH x30
• IW x30
• Slow squat x30
• Mtn Climbers x30

Push-o-rama Superset

• 5 merkins / 5 wide-arm / 5 diamond
• Peoples chair for 1 min
• 5 merkins / 5 wide-arm / 5 diamond
• Peoples chair for 1 min (20 air presses)
• 5 merkins / 5 wide-arm / 5 diamond
• Peoples chair for 1 min (25 air presses)

Jog to the shelter

• Jump-ups x20
• Tricep dips x20
• Decline merkins x20
• Repeato x3
• Peoples chair for 1 min (30 air presses)

Jog to the entrance hill and partner up

• P1 runs down hill and bear crawls back up while P2 does burpees – flapjack
• P1 runs down hill and lunge walks back up while P2 does squats – flapjack
• P1 runs down hill and bear crawls back up while P2 does merkins – flapjack
• P1 runs down hill and lunge walks back up while P2 does squats – flapjack

Indian Run back to the (virtual) shovel flag for some MOM.

• LBC x20, hold it
• Dolly x20, hold it
• Freddie Mercury x20

Moleskin:

YHC woke up to cracks of thunder that shook the entire house at 3am and not long after that our youngest crawled in bed with us.  Not much sleep after this as I wondered if the storms would let up in time for #F3Anvil this morning.  Before walking out the door I got the text from Purple Haze who woke up sick this morning.  I’ve got the Q.

Well…it turned out the weather was just fine.  Spring is starting to show itself with some warm temperatures (and of course the rain).  Perfect conditions for a beatdown this morning and I was ready to deliver some spontaneous pain.

Some other impressive stats for this morning.  50% of the pax showed up early for extra credit… Boutique and YHC for a 3 mile fellowship run and Semi-gloss to swing some iron around.  Good thing the lightning was well beyond us at this point.  Nice work fellas!

I tried to bring a little bit of the pain I anticipated Haze would bring this morning with the push-o-rama…I hope I did it justice as this has become a trademark move with Haze.  The supersets are guaranteed to deliver the pain.  While I don’t think this was the most creative workout, we definitely got to see plenty of the church campus and used some of our favorite pain delivery methods.

Great work by all 6 guys out there this morning!  I enjoyed the company and always enjoy the privilege of leading the group.