February 4th, 2016 By Triple Threat

2/4/2016

Intro: F3 Disclaimer provided.

Warm Up:

1. SSH X 15 (IC)
2. Imperial Storm Troopers x 20 IC
3. Mountain Climbers X 15 IC

The Thang:

• 1 mile run (around office park and back)
• B.I.P.S. – 4 Exercises, 4 Ladders
  1. B – Burpees: Start at 10 reps and repeat down to 1
  2. I – In & Outs: Start at 10 reps and repeat down to 1
  3. P – Pushups: Start at 10 reps and repeat down to 1
  4. S – Squats: Start at 10 reps and repeat down to 1
• Mosey to Brick City!!
• 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.
     • The man maker curl is a slow rotation of bricks in a curling motion that really targets the biceps the slower you rotate.
     • Return bricks and mosey back to parking lot for Mary

Mary:

5. Hi – Plank Toe Touch X 25 IC
6. Superman holds X 15 IC
7. V – Ups X 13 IC
8. Reverse LBCs X 25 IC then stretch it out

@Ribshack – I didn’t ignore your tweet; we did have to run that mile, lol. I usually run one before the beatdowns with @R2D2 but was unable to do so today.

Where was the #MumbleChatter this morning?

Sound off below, Pax!!

Tradition

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