The Oversized Weinke Workout

QIC: no-see-um
PAX POSTED: no-see-um, no-ski, dba, bartman

4 PAX posted.

Conditions: YHC will say it was around 72 degrees and pretty humid feeling after the storms that hit us the night be. If anyone was out last night between 6:00 pm till later you had one heck of a lightning display to see!!

Warm-up:

  • Baby Arm Circles
  • Cotton Pickers
  • Windmills

Mosey around dog park

  • SSH
  • Imp. Walkers
  • Air Presses

Now on to the real thang………

  • Squats x10
  • Squat Thrusts x10
  • Merkins x10
    • Quick RUN in front of mailboxes and back
  • Burpees x10
    • Quick RUN in front of mailboxes and back
      —Rinse & Repeat—

Following OYO:

  • Mtn. Climbers x50
  • Flutters x50
  • -LBC’s x50
  • Plank x60 secs
    —RUN around tennis courts—
  • Monkey Humpers x50
  • One-Leg Merkins x25 (per leg)
  • Lunges x50
  • Elbow Plank x60 secs
    —RUN around tennis courts—

Cinder Block work:

  • Curls x25
  • Overhead Press x25
  • Bent Over Rows x25
  • Ground to OH x25
    —RUN around tennis courts—

EC: 25 American Hammers w/ Block

Mary:

  • Plank 30 secs
  • Right Arm up Plank x10 secs
  • Left Arm up Plank x10 secs
  • Regular Plank x30 secs
  • Hollow Man x30 secs
  • Superman x30 secs

-Rinse & Repeat but with Elbow plank instead of regular.

Around the circle Mary to finish:

  • Sweat Angels (No-Ski)
  • Big Boy Sit-Ups (DBA)
  • Dying Cockroaches (Bartman)
  • Balls to Sky x30 secs (No-See-Um)

COT:

  • Praise for YHC’s M and her company finally inking a deal (we believe) so her travel in general should decline which is great for the YHC and the family.
  • Prayers for the 2.0’s as school starts back up next week.

Moleskin

  • Today’s workout was fast-paced and not a lot of downtime. Great job today as everyone put forth a lot of effort!
  • Talk of needing a 2nd F soon but we all know how busy everything is about to get with school starting back up. May try and plan a barbecue up at the park/pool where whoever can come can bring some sides or apps and just enjoy the company. Look to Slack for more to come.
  • Thanks for the commitment everyone is making towards F3 Lutz and may we have more fartsackers start to set those alarms and get out there.
By |2017-08-08T14:24:20+00:00August 8th, 2017|Back Blasts|0 Comments

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