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Pax Revolt….Almost

All All MECA Backblasts

January 29th, 2016 By Triple Threat

1/29/2016

Intro: F3 Disclaimer provided.

Warm Up:

  1. Merkins x 20 IC
  2. Low Slow Squats x 20 IC
  3. Imperial Storm Troopers x 20 IC
  4. Arm Circles (forward) OYO
  5. Arm Circles (reverse) OYO

 

The Thang:

  1. Arm Snatches X 20/side.
  2. Curl you bell X 40 total (break the reps up in groups if needed; more to come)
  3. Lat Pull Down X 20
  4. Curl you bell X 50 total (break the reps up in groups if needed; more to come)
  5. Skull crushers X 30
  6. Curl you bell X 60 total (break the reps up in groups if needed; more to come)
  7. Kettlebell Swings X 30
  8. Curl you bell X 70 total (break the reps up in groups if needed; more to come)
  9. Gun Slingers vs. Squats
    1. 10 gun slingers with kb/ left
    2. 50 squats
    3. 10 gun slingers with kb/ right (Had to switch with @Maximus to show him how it’s done)
  10. Mosey to Brick City!!
  11. Each Pax grabbed a pair of bricks and completed the following:
    1. 1 minute of overhead triceps press reps OYO (count your own reps) then
    2. 1 minute of shoulder press reps OYO (count your own reps) then
    3. 1 minute of curls OYO (count your own reps) then
    4. 1 minute of man makers curls.
      1. The man maker curl is a slow rotation of bricks in a curling motion that really targets the biceps the slower you rotate.
    5. Return bricks and mosey to kettle bells for Mary

Mary:

  1. WWII sit-ups x 20 OYO

Make sure to stretch guys!

See you in the morning for King Louie’s Virgin Q @ 6a and then the men’s breakfast @ 7a.

As always, I’m thankful to Q. (I will make this a regular occurence.)

Sound off below!

7 Comments on “Pax Revolt….Almost”

  1. Dingo January 29, 2016 at 10:10 am

    Good stuff Triple Threat! Hopefully I can catch one of your Q’s sometime soon. Looks like fun!

    1. TripleThreat January 29, 2016 at 10:36 am

      Thanks, Dingo!! I plan to sign up more consistently in Feb and thereafter.

  2. TripleThreat January 29, 2016 at 10:42 am

    Why I named this post “PAX Revolt…Almost” was because after the high number sets of curls began, the pax realized the pain to be injected for them and the thought of more curls had the thought of throwing bells at YHC. After we all curled 200, YHC realized the PAX may still have enough strength to do so and stopped the curl train early.

  3. King Louie January 29, 2016 at 10:56 am

    “See you in the morning for King Louie’s Virgin Q @ 6a and then the men’s breakfast @ 7a.”

    Correction, the breakfast technically starts at 7:30 😉 Though I think @Dutch said coffee would be ready at 7AM?

    I looked up the kettle bell gunslinger… and all the demonstrations I saw looked like they used 15-20lb ones….. yes, I would have preferred that to the 35! Rough.

    1. TripleThreat January 29, 2016 at 10:59 am

      Yes, coffee will be ready at 7a as stated by Dutch.

      We’re all that much better for it. Lol.

      Thanks for letting me know.

  4. Maximus_MECA January 29, 2016 at 3:57 pm

    @triplethreat – Great workout and I wanted to thank you for one of the classiest moves I have seen in my 1.5 years of F3! As I forgot my kbell today you saw I was struggling mightily to do your sets of 50 and 75 curls with a 40 pound kbell I took from the box while you whipped around your 25 pound kbell. Then 2 minutes before Mary you offered to trade kbells!

    #thanksalot!
    #neverforgetmybellagain

    1. King Louie January 29, 2016 at 4:09 pm

      #tradewithtriplethreatalways 😉

      @Maximus was going to be the leader of the revolt by throwing his bell.

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