De-Frost

QIC: NotoriousNYC
PAX POSTED: NotoriousNYC,No Ski, Bartman,Delio,DBA,Down Unda

We had 6 Pax  today in this cold morning. The flag was planted and we went straight to work.

Warm ups all IC

SSH

Baby Arm Circles

Windmills

Cotton Pickers

The Thang:

The Slaughter Starter

20 Burpees

Mosey around park back to BB courts

The Gross: 12 exercises x 12 repetitions = 144. That’s a gross

Groiners

Mountain Climbers

Shoulder Taps

Merkins

Squats

Lunges

Monkey Humpers

Gorilla Humpers

Flutter Kicks

Freddy Mercuries

LBC

Sweat Angels

Mosey around park back to BB courts

The Crowd Pleaser 1 Groiner to 1 Merkin Increasing to 6 Groiners to 6 Merkins and all the way back down to 1 Groiner to 1 Merkin

The Red Barchetta

Sprint 100 yards and do 100 SSH

Sprint back to start

Sprint 75 yards and do 75 Mountain Climbers

Sprint back to start

Sprint 50 yards and do 50 LBC

Sprint back to start

Sprint 25 yards and do 25 Flutter Kicks

Sprint back to start

Sprint 10 yards  and do 10 Burpees

Sprint back to start

Cinder Blocks

30 Over Head Presses

20 Squats

20 Triceps extensions

20 Lunges

30 Curls

The Tammy Wynette: Partners do 10 Merkins and 10 Squats and switch off for a total of 100 Squats and 100 Merkins per man

COT: Prayers for members that are travelling. Thanks to the guys that showed up on this cold morning. Prayers for members that are nursing injuries.

Moleskin

It was cold but there was no wind. The other morning was worse. Thankful for the F3 website giving me all these fun exercises. The men really pushed themselves today. I don’t know about the others but I feel broken right now lol!!!!

 

 

 

By | 2018-01-04T07:50:37+00:00 January 4th, 2018|Back Blasts|0 Comments

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