No need to fear being alone. We can all workout together, right? We will just concentrate on a few muscle groups to keep it easy, okay …
A Pax of 13 HIMs posted this morning at Bushwood. Kotters to Doorknob and Haggis. At the appointed Hard Start time of 0530, Q gave the Mission Statement and Disclaimer. Got started with:
WARM-O-RAMA
- SSH, IC, 3x
- Abe Vigoda, IC, 3x
- Downward Dog/Upward Dog/Downward Dog
THANG
- Down Chain: 10 Squats, 10 Merkins, 1 Burpee – Rinse & Repeat with decrease of 1 Merkin each rotation until 10 Squats 1 Merkin, 1 Burpee
- Hawaiian Blue Lap with Bear Crawl up ramp and continue Mosey to brick wall
- Aiken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (10x per leg), 20 Iron Mikes
- Iron Cross – 45 seconds per position (Palms Down, Palms Up, Palms Back)
- Aiken Legs
- Mosey under Clubhouse for more opportunity to overcome any isolation trepidation
- Plank, Dead Cockroach, Wall Sit – each position held for 1 minute
- Elbow Plank, Legs 6 inches with open/close (Unicorn did 9 inches here), Chair Salutation – each position held for 1 minute
- Chuck Norris Plank (Ranger Knuckle in down position), LBC Crunch Hold, Alternating 1 leg Wall Sit – each performed for 1 minute
- Iron Cross
- Mosey with Bear Crawl up ramp back to brick wall
- Aiken Legs
- Mosey back to Parking Lot
- Down Chain: 10 Squats, 10 Merkins, 1 Burpee – Rinse & Repeat to complete through 10/6/1
- LBCs, IC, 50x
- Box Cutters, IC, 25x
- Slow Tempo American Hammers, IC, 10x
- Down Chain: Start with 10/5/1 and continue through 10/1/1
- Hard Stop @ 0615
ANNOUNCEMENTS
- Keep an eye out for F3 Dad’s Camp – currently scheduled for mid-late August sometime
- CSAUP Opportunity – Sasquatch in F3 ENC Crossbones region – more details forthcoming as they become available
Counted off, held Name-O-Rama and YHC offered prayer.
Great work this morning, gentlemen! See you at The Point.
Bitcoin out!