THE SCENE: Absolutely B-E-A-utiful morning
F3 WELCOME & DISCLAIMER Done as Steam drove by and didn’t stop to join in the workout
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Cherry Pickers IC x 3
THA-THANG:
Mosey to Smokehouse for CMUs, take them to the Flagpole for a Tabata-ish workout:
- Round 1 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
- Merkins
- Squat Thrusters
- Step ups
- Bench Press
- Burpees
- REST
- Lap around the track sans CMU
- Round 2 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
- Imperial Squat Walkers
- Q cannot remember this exercise
- Tricep Extensions
- Dips
- Squats
- REST
Return CMUs to Smokehouse, Fellowship Mosey TM back to AO
MARY:
15 seconds of holding Al Gore
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs; 2 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Memorial Day remembrance