Woody signed up to Q, couldn’t make it because of business travel but writes out a lengthy albeit very detailed workout. Sprocket pinch hits Qs.
SSH’s, karaoke, mtn climbers, slow Merkins (15 reps IC) and morning call 5/5 to get PAX primed for a workout worthy of celebrating Atlanta Junior Rowing National titles this past weekend.
R – Russian Twist X50 O – Quarter Pounder:
Done aroun parking lot. Sprint yards and Do 25 merkins, Run backwards to start and do 50 squats, Run half-way around lot and do 75 Mountain Climbers, Run backwards to the start do one hundred SSH’s. W – World War 1 Sit-Ups x50
Lunge 1/2 way the length of lot then Backwards Run to start
T The Chinooks – 50 Arm Circles each way H – Hand Release Merkins – 50 E – Escalator – 10 LT Dans, 20 Squat Jumps, 30 Merkins, 40 BBSUs
Lunge 1/2 way around lot, then Backwards Run To start
B – Blimpees: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats O – Outlaws (Flutter kicks making O to Right/Left) x 10 A – Alternating Lateral Lunges x50 (25 each side) T – Triple Nickel (5 Merkins, 5 incline Merkins on Hill, 5 decline Merkins on Hill) per round X 5 rounds at the hill (This is Woody’s version and he doesn’t care what Zima says)
Back to the flag for a couple of rounds o’ Mary
Prayers said for families grieving, loved ones with health concerns and the betterment of ourselves.
One of the best things about F3 is the opportunities it affords a man to step up when a brother needs a hand. Glad I was able to do so. Sprocket out.