THE SCENE: clear windy cold and 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, OH Claps x 10 IC, Seal Claps x 10 IC, Baby Arm circles x 10 IC (B), Tempo Incline MKNs on CMU x 10, Tempo Tricep Dips on CMU x 10, A little Quad stretch (B) x 2
THA-THANG: ALL EXERCISES PERFORMED WITH CMU (unless stated)
Lunge with CMU at chest length of parking lot, followed by 10 Squat OH Press and reverse lunge back to start
- Front Sqt x 20
- Back Sqt x 20 (CMU behind head)
- OH Sqt x 20
- Thruster x 20
- Single arm SQT x 10 (B)
- Weighted Pistol SQTs- HARD x 10 each side
- SUMO deadlift x 20
- One armed suitcase deadlift x 10 (B)
- Conventional Deadlift x 20
- Full Clean x 20
- Shoulder Press x 20
- Good Mornings x 20 (CMU behind head, bend straight down at hips)
- Prone Press Ups x 20 no CMU
- Russian kettlebell swings x 20
- Murican kettlebell swings x 20
- Single arm kettlebell swings x 10 (B)
- Standing Backward Bend x 10
- Stop anchor- feet in CMU doing Big Boys x 25
- Weighted Big Boys x 20
- Bridge x 10 no CMU
- Sumo Deadlift High Pull x 20
- Toe Taps Fast Feet (alt toe taps on CMU)
- Lateral Jumps over CMU x 20
- Plyo MKNS- alt one hand on CMU one on ground x 20
- Derkins x 10
- incline MKNS x 10
- Box Jumps x 20
- Burpee Box Jumps x 10
- OH Lunges x 20
MARY:
Pike Push Ups (CDD position, head to ground x 10)
Instagram Hip Thrusters- CMU on package and bridge up x 20
Heel Taps- legs straight and together, raise and lower over CMU x 20
Hand Stand around the world on CMU x 1
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Herbie, Biohazard, Simmons, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Read the Beatitudes and talked about the meaning of them
MOLESKIN:
Followed this routine (2) Watch | Facebook
ANNOUNCEMENTS:
CSAUP this Sat