The Hard, Harder, Hardest Thing

Intro: Been a while since YHC has done something harder than he was ready for, so pulled this out of the old file cabinet.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Warm, but not humid

COP: TTT x 15 (IC), Imperial Walkers x 15 (IC), LBC x10 (IC)

The Thang: progressively harder exercises as we go. With runs in between each set.

1^st set Merkins

Incline x15 (OQ)

Normal x15 (OQ)

Decline x15 (OQ)

Decline-Diamond x15 (OQ)

Run normal lap from shed area out around a parking lot and then around the half block, stay on sidewalk as much as possible.

2^nd set Abs

LBCs x15 (IC)

WWIs x15 (OQ)

Big Baby Crunches x15 (OQ)

Damnits x15 (OQ)

Run normal lap from shed area out around a parking lot and then around the half block, stay on sidewalk as much as possible.

3^rd Set Legs

Lunges x15 (OQ) (each Leg)

Squats x15 (OQ) (with Block)

Sumo Squats x15 (OQ) (with block if possible)

Barishnikov Squats x15 (OQ)

Run normal lap from shed area out around a parking lot and then around the half block, stay on sidewalk as much as possible.

4^th Set Arms

Lower half curls x15 (OQ)

Upper half curls x15 (OQ)

Full curls x15 (OQ)

One arm curls x15 (OQ)

Run small lap as fast as possible

5^th Set Shoulders

LBAC x15 forward (IC)

LBAC x15 backwards (IC)

OHP x15 (OQ)

Up and Overs x15 (IC)

Mary: Flutter Kicks x 15 (IC)

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