- QIC: wingman
- Pax: Goonie, Hippie, Midriff, Patent_Pending, strange_brew, Tardy-Mardi, teddyf3, the_mouth, the-maul, Wingman
Chest Day @ The Maul
DATE: 2023-02-22 AO: -Maul Q: tagalong PAX: strange_brew, wingman, midriff, the_mouth, patent_pending, teddyf3, Hippie, goonie, Tardy-Mardi FNGs: None COUNT: 10 8 Bootcampers and 2 Runners for COT at the Maul. We hammered out 150 merkins, 50 dry docks, 30 burpees and some lunge work with squats to rest our arms….
WARMUP: Mosey around the lot and circle up near the BoA ATM for some SSH, Potato Pickers, Merkins (Reg, Diamond, Wide), Calf Stretching, and Side Planks with Arm Circles….
THE THANG: #1. Six-Line Suicide Run… 10 HR Merkins at each line and 5 Burpees at the Start. Lay on the ground and catch our breath with 15 reps ea of High Flutter, Rosalita’s, and Low Flutter
#2. Merkin Set… Diamond Merkins on Knees (Reps: 20/15/10/5) & Clock Merkins at 12/3/6/9 o’clock (Reps: 4/3/2/1)… this is where we got 90 of the 150 merkins. The reps were challenging but we stuck to the plan on paper!
#3. Triple Nickle on a Parking Line… a.) FWD Lunge Walk to end of line + 5 Jump Squats… BK Lunge Walk to Start + 5 Jump Squats… x 5 sets b.) Bear Crawl to end of line + 5 Dry Docks… Crawl Bear to Start + 5 Dry Docks… x 5 sets
#4. Partner Up for Max reps Big Boy Sit-ups in 60 seconds… flapjack. Wall sit w/ toe taps x 20.
Meet up @midriff for 1 minute of running stretches!
MARY: Yes, mixed in as filler and rest.
ANNOUNCEMENTS: – Friday (3/3) pre-game for the beer run by donating blood – Saturday (3/4) beer run in southend… approx 4 miles and 5-6 breweries ending at OMB. Reach out to @war_eagle for more details on start time and location.
COT: Thank you @midriff for the takeout and @patent_pending for sharing his thoughts on appreciation towards everyone who allows F3 to operate and run smoothly (Site Q’s, workout Q’s, and our IT SlackBlast creator!)
WARMUP: Mosey around the lot and circle up near the BoA ATM for some SSH, Potato Pickers, Merkins (Reg, Diamond, Wide), Calf Stretching, and Side Planks with Arm Circles….
THE THANG: #1. Six-Line Suicide Run… 10 HR Merkins at each line and 5 Burpees at the Start. Lay on the ground and catch our breath with 15 reps ea of High Flutter, Rosalita’s, and Low Flutter
#2. Merkin Set… Diamond Merkins on Knees (Reps: 20/15/10/5) & Clock Merkins at 12/3/6/9 o’clock (Reps: 4/3/2/1)… this is where we got 90 of the 150 merkins. The reps were challenging but we stuck to the plan on paper!
#3. Triple Nickle on a Parking Line… a.) FWD Lunge Walk to end of line + 5 Jump Squats… BK Lunge Walk to Start + 5 Jump Squats… x 5 sets b.) Bear Crawl to end of line + 5 Dry Docks… Crawl Bear to Start + 5 Dry Docks… x 5 sets
#4. Partner Up for Max reps Big Boy Sit-ups in 60 seconds… flapjack. Wall sit w/ toe taps x 20.
Meet up @midriff for 1 minute of running stretches!
MARY: Yes, mixed in as filler and rest.
ANNOUNCEMENTS: – Friday (3/3) pre-game for the beer run by donating blood – Saturday (3/4) beer run in southend… approx 4 miles and 5-6 breweries ending at OMB. Reach out to @war_eagle for more details on start time and location.
COT: Thank you @midriff for the takeout and @patent_pending for sharing his thoughts on appreciation towards everyone who allows F3 to operate and run smoothly (Site Q’s, workout Q’s, and our IT SlackBlast creator!)
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