Shoulder Burner

12 Giants of Tradition strolled into the Outback for a little beatdown that went a little something like this;

Mosey around the Church, NO turn right, What? we don’t turn right?  TURN RIGHT!!  Back up the road to the outback

Circle up

  1. 15 x SSH
  2. 15 x WindMill
  3. 15 x IST

1st round

  • 5 pullups
  • 5 dips
  • repeat x 4

2nd round

  • partner 1 bear crawl, crab walk, burpee broad jump
  • partner 2 cinderblock shoulder press
  • flap jack
  • parnter 1 bear crawl, burpee brad jump, bear crawl
  • partner 2 chest press
  • flap jack

Round 3

  • 5 x Chin ups
  • 10 x decline merkins
  • repeat x 4

Round 4

  • Partner 1 cinder block Skull Crushers
  • Parnter 2 lunge walk, sprint, lunge walk
  • flap jack
  • Parnter 1 cinder block skull crushers with better technique
  • Partner 2 sprint, lungewalk, sprint
  • flapjack

Round 5

  • 5 xAlternate pull ups
  • 15 Incline Merkins
  • repeat x 4

Round 6

Groups of 4 cary 800lb picnic tables over to Church for M-Dutch.  This may have been the toughest part of the workout!  Especially for that last group??  Not sure what was going on there??

The Moleskin;

  1. Great group of guys!  I enjoyed every minute of it!
  2. May 9 Breakfast at StoneBridge – all men welcome
  3. May 9 F3 Family party in Wellington – All welcome
  4. June 6th – THE BEAR

6 thoughts on “Shoulder Burner

  1. Dick Tracy

    That was a beatdown. My arms are still tingling.

    Out of all the exercises I have done in my short time with F3, I have to say the “Yogi Bear” is absolutely the biggest beatdown to end a workout I have experienced.

  2. Dutch

    Dingo – looked like a winner workout – thanks to all for moving the Pic I nic tables for M Dutch.

    Those things weigh # 800 lb each you know!

      1. Dingo Post author

        The maintenance guy at the Church assures us that they weigh 800lbs!! #mightbeanexcusesohedoesnthavetomivethem

  3. Forgotten Jelly

    That was a rough beatdown Dingo. I’m sore. But I’m glad to be back in the swing of things. Feels good.

  4. BlindDate

    Great beatdown Dingo. As much as my shoulders will be feeling it, those lunge walks always leave a mark. I had to gingerly lower myself to sit down for breakfast when I got home. It didn’t take long for that to set in.

    Pharaoh – great partnering up with you

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