ABBA Format…with Rocks

May 28th, 2016 By The Farm

7 men took their DRP and embarked on a journey. That journey involved a stroll down memory lane…to the infamous Capitol Hill. There were a few Capitol Hill virgins among us and a few veterans. One thing can be sure…all in attendance hated it! But before that happened, we did the following:

Warmorama:

Very Short Mosey. Circle up!
15 SSH IC
15 IST IC
10 Good mornings IC
10 CPs IC

The Thang:

Mosey to wall
Derkins x 10 IC
LBCs x 10 IC
Derkins x 10 IC
LBCs x 10 IC

Someone asked if they were sensing a pattern. Not yet but you will..

Mosey to Capitol Hill
Stop at the corner to plank while waiting for the six.

At the rail

10 dips IC
10 inclined mericans IC

Mosey down the hill
Forward run up the hill
Mosey down the hill
Bear Crawl Up the Hill
Mosey down the hill
Quadraphilia up the hill
Mosey down the hill

Burpee Air Squat Ladder
1 burpee at the bottom, 5 air squats at the top
2 burpees at the bottom, 4 air squats at the top
So on…
Get up the hill using one of the three methods above

Mosey back to clubhouse
Stop at the corner to do air squats while waiting for the six.

Mosey to wall
Derkins x 10 IC
LBCs x 10 IC
Derkins x 10 IC
LBCs x 10 IC
5 burpees IC

Partner Up
Partner Wheelbarrow to parking lot

Febreze takes the reigns and moves the group to the rock pile for curls (front and side), skull crushers, chest presses, shoulder presses, and some weird Richard Simmons type thing.

Mosey back for People’s Mary.

Moleskin:

Great seeing you guys this morning. And great catching up afterwards at coffeeteria. Newer guys (a few of whom were amazed by guys older than them running past them this morning)…the workouts don’t get easier (they actually will get harder), but you WILL get stronger (if you keep posting). Especially you hate hates!

Announcements:

The Murph launches on Memorial Day, Monday May 30th at 0700 from the Davis Lake parking lot! Come test yourselves!

F3 MECA

ABBA Format…with Rocks

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