Cinderblock- PainFULL farmer carries and more!
All All MECA BackblastsJuly 13th, 2016
4 Faithful F3’ers gathered in the already sweltering gloom this morning – for a little something painfull.
Warmorama – standard stuff
Off to Cinderblock Corner for our CB circuit.
Pax 1 – Farmer carry 2 CB’s to other end of pkg lot and back while
Pax 2 – CB power plank/CB merkins
Pax 3 -KB Swings/Clean Press
Pax 4 – Staggered Sumo Squats left leg/ right leg
Rotate when Pax 1 gets back so all Pax have an opportunity to experience the pain.
Round 2- Extended arm Farmer carry – to end then 5 CB Merks – then back to Pax
Round 3 -Walking Shoulder press to end then 5 CB Merks – then back to Pax
Enough CB’s- head over to picnic tables for partner dips/heavy ropes/KB high pulls
Time for some Freeze Frame MARY -V ups, Freddy Merc, Scissors Kicks
COT
BOM
Great work by all – heart rate elevated- Check, Calorie burn – Check, build some muscle- check, lose some weight (water weight at least) – Check, Fun times w/ the pax – check. Enjoy the day.
Free Men’s Bkfst – sat morn. 7:30-930 am. With a King Louie Beatdown from 6:30-7:15am – bring a towel and change of shirt for bkfst if you’re staying.
All Pax Welcome.
4 Comments on “Cinderblock- PainFULL farmer carries and more!”
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Those freeze frame Mary exercises were ROUGH.
I’m wondering if I should put those in to the Saturday workout……. I’m just not sure we ( /I) will be able to do them so well at that point.
Great workout @dutch! You always bring a new exercise to the fore. Today it was the partner windshield Mary. Feeling the burn.. Thanks!
After Dingos workout yesterday, this workout was super painful. Probably the toughest f3 workout ive done so far. Thanks for the mental and physical build Dutch!
You got HIIT! by Dutch!