Simple Yet Effective…

Simple Yet Effective…

(posted for Madame while he awaits access to the site)

Here’s what we did…..

The Thang:

COP:

Slow Jog around the parking lot

SSH X 25

IW X 20

Mountain Climbers X 15

Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5

Mosey over the playground

Partner Work

Partner 1 – two handed swings; partner 2 – 15 Burpees; flapjack for total of 100 two handed sings

Partner 1 – Goblet Squats; partner 2 – 10 pull ups; flapjack for total of 100 goblet squats

Partner 1 – 2 handed curls; partner 2 – 15 Burpees; flapjack for total of 100 2 handed curls

Partner 1 – over head tricep extensions; partner 2 – 10 pull ups; flapjack for total of 100 tricep extensions

Over to the benches – 30 Dips, 30 Derkins , 30 Dips

Partner 1 – Upright rows; partner 2 – 15 Burpees; flapjack for total of 100 2 upright rows

6MOM – PAX Choice & Wall Work

Russian Twist, Dolly Press, Rosalita Press, Heels to Heaven, Bicycles, Jlos

Mosey over to the wall, People’s Chair with upright rows

COT

Moleskin:

It was a beautiful morning in the Gloom, which made perfect conditions for swinging iron, doing burpees and pull ups.

The goal this morning was little to no running (because Honeybee asked me too), but to keep moving. I think he may have gotten more than he bargained for. My 2 favorite exercises are burpees and pull ups, so I wanted to incorporate those into my workout. The burpees, iron, pull-up combination was painful. I called an audible and decided to cut the partner work short and extend the 6MOM because I didn’t think I could do any more burpees.

Overall, great work from all the PAX this morning, especially Mighty Mite. I couldn’t throw enough at the guy. He’s a beast #getaheavierbell.

Welcome Rip Curl (Co-Worker of Honeybee)! Great to have you in the Gloom.

Announcements:

F3 Dads starts this Saturday June 21^st at Francis Beatty Park.

Shout Out to Honey Bee for a successful F3 Olympics.