March 16th, 2016 By Triple Threat

F3 disclaimer provided.

Warm up:

• Side step squats x12 OYO
• IST x 15 IC
• Heisman steps x 18 IC – called an audible bc the PAX wasn’t ready for this. LOL
• Plank Jacks x 21 IC

Mosey to Tire Barn for the following:

1. Pair up in 2s and grab a tire. Then go up the ladder for a total of 55 reps for each exercise: Chest press, Curls, and Derkins and back down for another 55 reps, of course!
   1. 55 (1,2,3,…10 = 55) chest press with tire/ per duo. (one group had 3)55 (1,2,3,…10 = 55) curls with tire/ per duo.

      55 (1,2,3,…10 = 55) derkins; feet on tire/ each team.

      After realizing that this was a great idea on paper; I called another audible allowing the PAX and myself to use the wood boards and cinder blocks instead of the tire if they desired.

      @Brutus and I used a wood plank with 2 cinder blocks on top to replace the tire and came down the ladder as follows:

   2. 55 (10,9,8,…1 = 55) chest press with tire/ per duo55 (10,9,8,…1 = 55) curls with tire/ per duo.

      55 (10,9,8,…1 = 55) derkins; feet on tire

2. Individually grab a pair of bricks; Then go up the ladder for a total of 55 reps for each exercise: Triceps extension, Shoulder press, and Dips and back down for another 55 reps, of course!
   1. 55 (1,2,3,…10 = 55) Triceps extensions with brick55 (1,2,3,…10 = 55) Shoulder press reps with brick

      55 (1,2,3,…10 = 55) Dips on the sidewalk; bricks optional

   2. 55 (10,9,8,…1 = 55) Triceps extensions with brick55 (10,9,8,…1 = 55) Shoulder press reps with brick

      55 (10,9,8,…1 = 55) Dips on the sidewalk; bricks optional

Mary:

• Leg raises (top – 45 degree to 90 degree angle) x 5 IC
• Leg raises (full – 180 degree to 90 degree angle) x 5 IC
• Leg raises (lower – 180 degree to 45 degree angle) x 5 IC
• X-Men x 15
• Stretch it out for one minute then count it off.

@Brutus, it was fun working with you this morning with the tire. Thanks for NOT dropping it on me; that would have sucked!

@Magma & @Dutch – way to push through the ladder with the tire going UP & DOWN for 110 reps!!

To the rest of the PAX, thank you for allowing me to push you today with my crazy ideas and Heisman steps. @Dutch, we’re gonna work on your timing and footwork, lol

 

 

 

 

 

Tradition

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