The Horse Track AO. Stinkson Park. 11/1/2018.
PAX: Cyclone (respect!), Folsom, Wait Time
Q: Ponzi
Weather: 57 degrees
F3 Disclaimer was given then we moseyed to Center Stage for the Warm-A-Rama. Yours truly forgot this is typically a weights-based workout. So we improvised and added weights when possible.
The Merkin Warm-A-Rama:
SSH x20 IC
5 merkins IC
Imperial Squat Walker x15 IC
5 Merkins IC
Abe Vigoda aka Old Man Style Windmill x10 IC
5 Merkins IC
Sun Gods – sobriety style x10 IC
Reverse Sun Gods – sobriety style
5 Merkins IC
String Rippers aka Tappy Taps (Old Man Style) x10 IC
5 merkins IC
Pre-Thang:
Alternating Jump Lunges + 1 Jump Squat x 10 sets
Mountain Climbers x3 IC + 1 Jump Squat x 5 sets
The Thang:
Partner up! Partner 1 will be do first exercise listed until Partner 2 finishes the designated number of reps for their exercise. They’ll immediately swap exercises. Then run to the bench and back after completing each round.
- Wall Squat & Monkey Humpers x20, swap places with partner, run when round complete. Continued this pattern after each round.
- Plank & Werkins x15
- Air Chair w/ Shoulder Press & Burpees x10
- Air Chair w/ Cherry Pickers & Carolina Dry Docks or Shoulder Press w/ weights x20
- Plank Jacks & Sumo Squats with weights x20
- Elevated Plank or Chill-cut Plank & Merkins x15
- Step-ups or Jump-ups & Alternating Lunges with weights x20
- Derkins & Wall Squat with Bicep Curls x20
Final Round = One Full Lap Around
6Mom:
Heel Taps x12 IC
Gas Pumps (w/ weights…WAY HARDER!) x15 IC
Van Gohda x10 IC
American Hammer w/ weights….this was an awful idea. x15 IC
COT:
- Announcements:
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- Folsom on the Q at The Woodshed tomorrow
- Check your emails for the upcoming F3 Fellowship opportunity at the Creighton B-ball game thanks to Tater Tot!
- Don’t forget the 3rd Thursday of the month at The Horse Track is Thirsty Thursday!
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- Ponzi ended with a prayer for the Millard West family that recently lost their son as well as our F3 brethren out with injuries and illness.
- All 4 PAX headed to Pauli’s afterward and we even had a surprise drop in from Bluegrass! Definitely a good time!
Aye!
Ponzi
