The Steel Mill 05/30/24, 5:30 AM, 50 Degrees : Mustaches 4 Kids
PAX: 25 Total: Ogre, Animal House, Rooney, Arch, Tenacious D, Irish Car Bomb, Ithanbrius, Crankbait, Longboard, Gaga, Doughboy, Amadeus, Beans, Harding, High Life, Shingles, Ratchett (FNG), Big Rig, Shocker, Wizard (FNG), Scoop Dogg, Bouchette, Joe Boo, Bowflex
QIC: Duracell
Warmarma: 15 Side Straddle Hops, 10 Big Ones, 15 High Knees I/C, 5 Turkish Getups per side.
Warmarma on Roids: We repeated our previous exercises, but added one dumbbell to start pushing the action.
The Thang was a tabata style work with 50 seconds of exercise, followed by 15 seconds of recover, repeat, repeat… Our sequence was: Chest, Legs, Arms, Cardio.
The Thang: We added dumbells & did all 4 sets listed consecutively & repeated for a second time before moving to the next round.
Round 1: On back dumbbell chest press, pushing feet out as arms go up. Alternating Side Lunge without coming up in between reps. Alternating front lunge + curl. Fakey Bobby Hurley (a Bobby Hurley with 1 dumbbell.) Round 2: 1 Dumbbell Chest Press with focus on squeezing the dumbbell inward with both hands as you go up & down. Chair Pose with one dumbbell overhead. Deadlift + shoulder press + skull crusher. Hold one weight, lunge position, drive knee forward as you pull weight back.
Core Finish: We finished with core exercises for the entirety of the song Everybody Hurts
COT: F3 Omaha has a number of PAX participating in the Mustaches 4 Kids fundraiser, which raised over $1million for kids charities in the month of May. M4K PAX in attendance were: Gaga, Longboard, Big Rig, Amadeus & Doughboy. Gaga provided a guest COT. PAX were also encouraged to donate. Big Rig & Amadeus also provided prizes to raffle off with donations. Fun morning in the gloom offering support to another great cause in Mustaches 4 Kids!
Aye!
Duracell