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.
1st 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.
2nd 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.
3rd 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.
4th 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
5th Set Shoulders
LBAC x15 forward (IC)
LBAC x15 backwards (IC)
OHP x15 (OQ)
Up and Overs x15 (IC)
Mary: Flutter Kicks x 15 (IC)
Numberama, Namerama, Announcements, Pledge, Prayer
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