COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Windmill
THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min
7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos
10 count
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1
Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
PAX’s choice – “merkins or squats”?
PAX choose squats … –> 70 squats
2-minute Icebox shoulder circuit
MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.
Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.
T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.
Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.
Thank you again men. Hopeful to see many PAX at the happy hour tonight.
ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.