DON’T LET THE FART SACK GET YOU

/in /QIC:

 

PAX: LED, BANANA SEAT, SPARKY, POTS, FRAM, FLORENCE/FLOJOE, DEUCE, ABACUS, SUNSHINE, FEDEX

FNG: NONE

EC: LED, POTS

Warm Up: Moysed to parking lot behind Club Woks where we partnered up and did AMRAP of called exercise while partner ran down the parking lot around the circle and then flip flop.

-SSH

-Sir Frazier Arm Circles

-Good Mornings

-Squat Hold

The Workout: Pax moseyed over to the rock pile where I told the men to grab a rock that they felt “comfortable with” Well I guess the felt “comfortable with” was not heard because half way through the workout some were wondering if we were going to do a rotation and when I said  “no” I’m guessing some pick a rock under that assumption. Anyway we meet at the picnic tables where we did AMRAP of called exercises for 60 secs of work 20 secs of rest with the rock followed by  AMRAP of called body weight exercises for 30 secs of work 10 secs of rest.

Round 1:

With the rock:
 –Curls for the girls
 –Tricep Ext
 –Shoulder Press
 –Wonder Bras

Body weight:
-SSH
-Body Builders(burpee w/plank jack add)
 –High Knees

Round 2:

With the rock:
-Merkins(one hand on rock, switched halfway through)
-Lunges(right leg)
-Lunges(left leg)
-Goblet Squats

 

Body weight:
-Mountain Climbers
-Plank Get Ups
-Carolina Dry Docks

Round 3:

With the rock:
-Squat w/Shoulder Press
-Lunge w/Curls for the girls(switched legs halfway through)

 

Body weight:
-Big Boy Sit Ups
-American Hammers
-LBC
-Toe Touches

 

 

Mary: Yoga Stretches

Announcements: 1776 workout on July 4th led by Norm

T-Claps (Recognition):Dog Pound for organizing F3 picnic, Hardy is headed to Vegas at the end of the month for warrior ninja competition, give him a follow on Instagram @the_f3_ninja

Prayer: Victims of the Florida building collapse, unspoken