6/23/22 – Steel Mill – Chernobyl – Outdoor Gym
PAX (7): Ferdinand, EA, Sweet Sweet, Strangle Hold, Mulch, Duracell, Chernobyl (Q)
5:30Chernobyl opened up the beatdown with F3 mission statement and core values.
5:35Warm-O-Rama
Quad Stretch 10 seconds each leg
Sun Gods IC x 10 each direction
String Rippers x 10 IC
Swimmer Stretch x 10 IC
5:25 Thang
Split into 3 groups. Each group completed 3 sets of all exercises at that location together, and then advanced as a group to the next area.
Area 1 – Parking Lot
Dead Lifts 3 x 10 (135 or 225 lb options)
Bent Over Row 3 x 10 (135 or 45 lb options)
Johnny Dramas 3 x 15 IC (w/ dumbells)
Area 2 – Playground
Bouncy Merkins 3 x 15
Single Leg RDLs 3 x 10 each leg w/ dumbbells
Bulgarian Squats 3 x 10 each leg w/ dumbells
Area 3 – Shelter
Chest Flyes 3 x 15 w/ dumbbells
Table Thrusters 3 x 10
Boulder Shoulders 3 sets (10 shoulder extension, 10 chicken wings, 10 ovhd press, 50 forward punches)
6:00 Post Thang
The PAX completed rounds of Pull-Ups until the Sandlot crew came up. When they arrived, we finished their run with them and welcomed them back like the Clydesdales we are. We stayed for the shovel pass at the Sandlot. T-Claps to both KOA and Baby Shark…2 great HIMs leading the way for the rest of us.