January 20, 2021| AO: The Matrix | Virtual
PAX: Barn Door, Slick, Maverick (F3 Iowa), FDIC
Q: FDIC
At 5:30 sharp, FDIC rally’d the PAX and welcomed them with the standard greeting, the F3 mission statement, assuming they knew the 5 core principles, and very importantly reminded them that YHC was not a professional, and to modify, because coupons can cause injuries.
FDIC fiddled with the zoom controls and shared the beatdown.
Warm O Rama
Seal Jacks x 20 IC
Cherry Pickers x 15 IC
Jump Tucks x 15 IC
Happy Taps x 15 IC
Big Ones x 15 IC
We then moseyed nowhere….
Explained The Thang. We would use a tabata timer. Each exercise would correspond to the round for a total of 25 rounds. Each round was the exercise, AMRAP, for 45 seconds, followed by a 15 second rest. The surprise..every 5th round would be blockees.
The Thang
1) Bench Press
2) Big Boys
3) Uneven Merkins
4) Dips
5) Blockees
6) Shoulder Shrugs
7) Curls
8) Coupon Line Hops (hop over side to side)
9) Grave Diggers (heave ground to shoulder)
10) Blockees
11) Copperhead Squats
12) Rocky Balboas
13) Alternating Lunges
14) Coupon Swings (between legs)
15) Blockees
16) Squat Thrusts
17) Deadlifts
18) Johnny Dramas
19) Incline Merkins
20) Blockees
21) Derkins
22) Alternating Reverse Lunges
23) Rosalitas w/6 in block hold
24) Side to Side Rotations
25) Blockees
We ended a little earlier than we hoped, so we did R&R for 6 additional rounds starting from the top.
Mary
ABC’s
Box Cutters x 15
Gas Pumpers x 15
American Hammers x 20
Name-O-Rama
Announcements
Prayer Requests
COT:
Our credo is Leave No Man Behind, and Leave No Man Where You Find Him. That is at the core of what The Matrix workouts are all about, to give support and connection to each other in the midst of whatever is going on for why we choose to post virtually. Keep an eye out for others in our lives that need the same.
We then ventured a few steps to grab a nice cup of joe for coffeteria.
Aye!
FDIC