Body Builders reprise

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)

The Thang

• 10-count body builders with push-up* x 12
• 1/8 mile mosey
• 10-count body builders with deadlift* x 24
• 1/8 mile mosey
• 10-ct w/ PU x 11
• 1/8 mile mosey
• 10-ct with DL x 22
• 1/8 mile mosey
• 10-ct w/ PU x 10
• 1/8 mile mosey
• 10-ct with DL x 20
• 1/8 mile mosey
• 10-ct w/ PU x 9
• 1/8 mile mosey
• 10-ct with DL x 18
• 1/8 mile mosey
• 10-ct w/ PU x 10
• 1/8 mile mosey
• 10-ct with DL x 20
• 1/8 mile mosey
• 10-ct w/ PU x 9
• 1/8 mile mosey
• 10-ct with DL x 18
• 1/8 mile mosey
• 10-ct w/ PU x 8
• 1/8 mile mosey
• 10-ct with DL x 16
• 1/8 mile mosey
• 10-ct w/ PU x 7
• 1/8 mile mosey
• 10-ct with DL x 14
• 1/8 mile mosey
• 10-ct w/ PU x 6
• 1/8 mile mosey
• 10-ct with DL x 12
• Nacho Libre volunteered to stow all blocks since YHC had to leave promptly for duties at home

*Explanations:

• 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
  • 1. Deadlift down (place block on ground but keep holding it)
  • 2. Kick feet out to plank position
  • 3. Push-up down
  • 4. Push-up up
  • 5. Kick feet into squat position
  • 6. Stand up holding block
  • 7. Curl up
  • 8. Overhead press up
  • 9. Overhead press down
  • 10. Curl down
• 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
  • 1. Stand up holding block
  • 2. Curl up
  • 3. Overhead press up
  • 4. Tricep extension down
  • 5. Tricep extension up
  • 6. Overhead press down
  • 7. Curl down
  • 8. Deadlift down
  • 9. Deadlift up
  • 10. Deadlift down

Grand totals:

• 63 x 10-count BB with push-up
• 126 x 10-count BB with deadlift
• 1.5 miles

Numberama: 2

Namerama: Nacho Libre, Luigi

Pledge, COT

Moleskin:

• Good push this morning, Nacho Libre! Appreciated your determination to complete the round of 6 + 12 despite going slightly over time.
• This workout was a variation on Body Builders from 2019; I think today’s version hit the sweet spot for a well-rounded beat-down.