AO: halls-otb
Q: Z-Pack
PAX: Frizzles, Douglas Hickman, Mountain Ice
FNGs: None
COUNT: 4
WARMUP:
SSH Windmills
Squat and Reach
OH Claps
Shoulder Taps
Raise the roof
Michael Phelps
Ring of Fire – Merkins
Q: Z-Pack
PAX: Frizzles, Douglas Hickman, Mountain Ice
FNGs: None
COUNT: 4
WARMUP:
SSH Windmills
Squat and Reach
OH Claps
Shoulder Taps
Raise the roof
Michael Phelps
Ring of Fire – Merkins
THE THANG:
The Full Monty is a full body CMU workout. There are 10 CMU exercises and 10 reps of each exercise. The exercises are:
1 – 3: Left, Right Plyo Merkins & Incline Merkins on the CMU – 30 reps total
4: Deadlift
5: Row
6: Goblet (CMU) Squat
7: Swing
8: Curls
9: Thrusters
10: Military Press
Between each of the CMU exercises alternate between 10 SSHs on a 4 count and bernie to a cone and back. We got in 2 rounds plus a little more. Between rounds 1 and 2 we did flutter kicks.
We used the dad joke button that Fixer gave me and listened to 80’s rock.
MARY: nope
ANNOUNCEMENTS:
– F3 Knoxville 10 Year Convergence
-GoRuck Tough and Basic November 14 & 15