Knowing weeks in advance that I had the Q today I tried to plan my workouts accordingly. I have been having some annoying sharp pain in my knee over the past few months that only bothers me when I run. So, I thought today would be a good day to work on some upper body…particularly the shoulders! A short disclaimer at 5:30 and we were off!
Mosey to grassy area right off of the track
SSH x 20/PETER PARKER x 20/PARKER PETERx 20/MOUNTAIN CLIMBERS x 20
Mosey to row bars – 4 groups
ROWS were the count x 20/MERKIN/WIDE MERKINS/DIAMOND MERKINS (Thought we might get in two sets of these but after the first round decided against it!)
Mosey to cinder blocks – 56’s
(Increasing reps starting at 5 count all the way up to 11 count for a total of 56 reps per exercise – run/walk to next light in between sets)
BURPEE PRESSES (There was lots of moaning and groaning about this one!)
CURLS
KETTLE BELL SWINGS
SHOULDER PRESSES
Return cinder blocks and mosey back to the flag (Not enough time left for Mary!)
Count off, Name-o-rama, announcements, and a prayer to lift up the family of Darth Visor.
Thankful for F3 and the opportunity to lead! Until next time…
Saban, Reluctant Yankee, Seaman, Bartman, Tube Steak, Landing Strip, Gabrielle, Sandbar, Moriah, Jadeveon, Roots, Nip Tuck, Schlitz, and one other?
