THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles, this and that, Michael Phelps
THA-THANG:
Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.
Push exercises
- Dips
- Merkins
- Derkins
- Merkin over the block
- Dry Docks
- OH Press
Pull exercises
- Inverted Row
- Lawnmower each arm
- Bent Rows
- Lying Down OH Pulls
- Curls
- Single Arm Upright Row each arm
MARY:
25 Toe Touches
25 Twists
Repeated
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
Muhammad Ali
MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday
Shirt order coming soon.