Chesto/Tricep killer workout

Chesto/Tricep killer workout

21 men, made it out on this beautiful morning.
OBT joined us and talked about the F3 5 year anniversary party coming on March 5th, and encourage everyone to attend and bring their Ms.
The work went like this:
COP
40 SSH IC
40 Mountain Climbers IC
40 Squats IC
20 Merkins IC

Mosey over to the hill, started at the bottom of the hill and did stairway to Seven.
Starting with one Burpee at the bottom of the hill and one jumps squat at the top of the hill working our way up to seven burpees and seven jump squats.
After this OBT left to go to “Outback”, didn’t know they opened this early on Saturdays, love their Ahi Tuna but stay away from the blooming onion or whatever is called, that thing is nasty.

Mosey to the bridge, bear walk across the bridge.
Went to the retaining in front of the concession stand and did 20 tricep dips and 10 Derkins, rinsed and repeated.

Mosey to the track for some ring of fire.
Started at entrance, sprinted to the other side of the track and did:
15 Merkins
20 Crab Crunches? not sure about the name
20 Squats
Sprinted back to starting point and did:
10 Diamond Push ups (This is when I realised those dips and derkins were not such a good idea)
20 alternating lunges
30 LBCs

Sprinted back to the other side of the track and did:
10 wide arm push ups
20 reverse lunges
30 LBCs

Sprinted back to the entrance.
Regrouped and mosey to the bridge, lunge walked across the bridge.

Mosey to the rock pile, grabbed a friend:
20 Bicep Curls IC
20 Tricep overhead extension IC
Rinsed and repeated.
Put friends away and did some Jack Webbs
Starting with 1 Merkin and 4 Air presses working our way up to 10 Merkins and 40 air presses.

Mosey to the front of the school.
Grabbed some bench and did:
30 Dips IC
15 Derkins IC
20 Dips IC
10 Derkins IC

Circled up and did:
30 LBCs
20 American Hammers

Then Transporter had the brilliant idea of doing plank work, moving from regular plank to 6 inches while playing “Roxanne” by Sting on his phone, so every time Sting says Roxanne you move from regular plank to 6 inches or vice versa for the length of the song.

And for the grand finale we did Burpees:
1 Burpee IC, yes just one since sadly we ran out of time, the PAX were very disappointed about this, many felt robbed of their burpee quote.

Moleskin
I love working out with this group of men, everyone pushed extra hard today and did their best, can see huge gains on the regular posters, getting faster and stronger. Nice to see new guys starting to post regularly.

Announcements:
Convergence next Saturday DaVinci coming to Commitment.
Make an effort to go to the F3 5 year party, follow the link:
https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
No help needed for Plan B this weekend, Jim (Posse’s friend) will start chemo soon, continue prayers.
Dirty Bird’s mom still in the hospital, he is by her bedside, continue prayers.
April 9th Spartan sprint, sign up under F3 Warriors.
Prayers needed for Shop Dog’s friend’s 9 year old daughter who is under treatment for cancer, they are doing a 24 hours of booty bicycle ride in uptown to race money for cancer treatments.

Thank you Transporter for taking us out.

Afterwards more than half of the PAX went to Chick Fil A for some Coffeteria/F2.