Missed arm day this week

Date: 2024-08-01 AO: the-phoenix Q: Cheese Curd PAX: teddyf3, Rudy, Starch, markettimer FNGs: None COUNT: 5 YHC loaded the family cruiser with enough weights and objects for about 10 pax. 5 showed, so I took out 5 different object with different weights: 1- 35# cinderblock 2- 40# sandbags 1- 48 # iron wheel 1- 50# sandbag
WARMUP: grab a weight and head to the school entrance. Drop weight and do a loop in the parking lot
THE THANG: total of 6 groups of 3 exercises. Switch weight after every 3 exercises/ 10 reps each and then after 2 groups take a lap.
We ended up going thru the Circut 2x’s 1) -weighted burpees (instead of the jump, lift the weight) -big boy sit-ups -deadlift
2) -Thrusters -upright rows -Russian twists
Take a lap
3) -Overhead press -Lunges (10 per) -curls
4) -swings -Push press/ shake the baby -squats
Take a lap
5) -offset merkins -flutter press -cleans
6) -tricep -standing side bend with weight -bent over row
take a lap
Repeat
MARY: did a little extra Mary to catch our breath ANNOUNCEMENTS: none COT: thanks Starch for taking us out
Not a ton of mumble chatter today. Heavy grunts and groans. I failed to bring out the tunes. Good to see markettimer living up to his commitment
F3 is an amazing group! Whether you are approaching something or in the middle of something new/ different. Talk to the pax, likely someone has tackled that challenge and has some advice! It’s often hard to go thru life changes, but you don’t have to do it alone.
Have a great day!