Q: Cowboy , Focker
PAX: Focker, Black Lung, moneyshot, Sherlock, Shy Guy, Esposa
FNGs: None
COUNT: 7
CONDITIONS: Cooler. Lower Humidity,
WARMUP: Shared Warmup Duties – Plenty of Stretches – Old Men Bending Over kind of work.
And we mosey…….
Stop short and do some slap Merkins, run to the back side station by the baseball field.
THE THANG:
Section One – Work the Top Half
TABATA 1 minute work with 10 second reset
5 Australian Row (inverted rows, alternate grips each round after 10)
10 Mike Tysons
5 dry docks
Hold plank with Feet Up on top of Row Bar until reset
15 rounds total (Around rep 7 there was confession that 5-10-5 sounded light at the beginning. We all were grunting at 11) “4 to Go Boys”
Focker took over and lead up to our favorite hill.
Section Two – Work the Bottom Half
3 Exercises at the bottom
Round 1
10 jump squats
15 lunges
20 Alabama prom dates
Run to top of hill and back down
R&R x 3
Round Two
10 -Prisoner Squats
15 – Start Jumps
20 – frog pumps
Bernie to Top and Run back down
R&R x 2
Round Three
10 – squats
15 – frog pumps
20 -hip flexor pumps
Sprint to Top and mosey down
In our gassed state we all mosey to startex
T-Claps to Esposa for being out and joining lite while on IR.
MOLESKIN:
Today was round two of the Week Long Collab of Focker and Cowboy. A balanced approach of Uppers and Lowers (not teeth) BODY. Arms and Legs.
THINGS HEARD
Black Lung Met My (Cowboy’s) Spirit Animal this week.
Sherlock recounted his F3 journey ; 6 months of surviving; 6 months of keeping up; Now in the Getting Better mode.
Congrats to Esposa; Our Husband Got Long Vacation and a Raise in the same week
Focker does not like indoor workouts
Cowboy does not like treadmill running (indoors)
Bernies after Leg Day BURN
Shy Guy’s superpower is Bernies