THE SCENE: Weather advisory – super gloomy.
F3 WELCOME & DISCLAIMER: I don’t know what I’m doing. Go home. Don’t kiss me.
WARM-O-RAMA:
25 SSH IC.
PAX got their funk on.
Starting in Al Gore, we listened to James Brown – Sex Machine with a reverse squat on every ‘Get Up’. We took it to the bridge and switched it up for Plank with Merkins then moved onto a low plank and did pickle pounders when required to “shake your money maker”. Once warmed, we went ahead, hit it and quit.
THA-THANG:
A circuit around the AO, the parking lots of Circus Maximus and the Pavalon with Pain Stations along the journey. 25s (Two exercises at each station to a total of 25 reps).
- AO – Rocky Balboas & Asymmetrical Merkins
- Entrance to cloud – Big Boys & Hello Dolly (4ct)
- Far end of lot – Plank Jacks (4ct) & Crab Jacks (4ct)
- Top of Circus Maximus – Squats & Iron Mikes
- Bottom of Circus Maximus – Captain Thors & Heels to Heaven
- Pavalon – Dips & Table Rows
We made it to 3.5 loops.
MARY:
There was a tech breakdown so we had to make do with
- 20 Big Boys IC
- 25 Freddie Mercurys (4ct) IC
- 15 Side crunches (4ct).
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Sir David Brailsford revolutionized the UK cycling by making them focus on Marginal Gains. Big changes are hard. Instead, look for lots of small change that you can compound over time to make change a process.
MOLESKIN:
Hat Tip to Bunny for praying us out.
ANNOUNCEMENTS:
CSAUP’s coming.
