Columbus Day Massacre

10 men used whatever motivation needed to come work out, on a holiday. Here’s what we did.

The Thang:

prying squat x 3

SSH x 20

IW x 20

Swings x 20

Merkins x 15 IC

KB Superset Circuit 3×12

Lower Body 3×12

Front squat
Dead lift

Good Mornings
Lunge x 6 each leg

Racked squat x 6 each arm
Reverse lunge x 6 each leg

Upper Body 3×12

Clean R
Clean L

High Pull R
High Pull L

Upright Row
Two Handed Press

Partner Up

P1 runs P2 does exercise

Complete 50 reps

Round 1 – Swings
Round 2 – Racked Squat
Round 3 – Shoulder Press

circle up for merkin chaser. Pax all in plank. Hold plank until your turn to complete 10 merkins. Start with Q. Go around circle. Completed additional merkins to IC count to 5 once circle completed back to Q.

Moleskin:

Good to see a mix of F3’s finest and FNG’s this morning. Super sets in a circuit = zero mumblechatter. Glad we had some tunes. Pax definitely pushed hard today and owned the technique and style of the KB. The running would have been welcomed had it not been for the legs portion early on. Taking the elevator all day after this one boys. Welcome FNG “Vice” (Steven King). I know what your thinking, why not one of many book titles? His work and hobbies were much more entertaining. Great job Vice. Keep coming back.