Head to Toe and Repeato

6 F3 Faithful arrived at Stallings Road Park to get swole this morning. @Gamma promised the beatings would continue until the Q list was filled… YHC thought the known was better than the unknown and pulled the backup #Weinke from the archives (truck console). A sweatfest of head-to-toe/full-body work ensued…

#Disclaimer

Warmorama – SSH IC x15, Windmill IC x10, IST IC x10, Merican IC x10

Thang: 16 exercises – 1st rnd 10 reps, 2nd rnd 15 reps, 3rd rnd 5 reps (up the weight)

  • Halo
  • Arnold Shoulder Press
  • Curb Dips
  • Outhouse Curl
  • Merican w/ one hand on kb & stacked feet – full reps each side
  • Crunch w/ chest press
  • Alt Lunge Step Backwards
  • Calf Raises
  • Upright row w/ shoulder shrug
  • Side Tri Raise
  • Hammer Curl
  • Lawn Mower
  • Merican Alternating Cross-Overs (plank walk to re-grip)
  • Russian Twist
  • Goblet Squat
  • Line Hops

COT – @BurVegas took us out with a great message that you don’t have to look far to find folks in need

Moleskin:

  1. Strong work by the entire PAX! That last set does tend to up the cardio. YHC is sure this workout was much kinder than those horrific beat downs that mean @Gamma dude makes us do.
  2. Great effort (and internal drive for a 5:30 start) from @ThunderBolt. More teenagers could learn from his example.
  3. #TClaps to @SheepDog… not for trying to take on a new name in nameorama, but for the post workout run.
  4. @Cooter was on his game of zenful power
  5. @BurVegas  jumped right in and started throwing 45’s around… #BurStrong
  6. F3Dads – Hosted by Highlands (likely at Mallard Creek Park) on 8/27

Keep pushing – Clueless

2 thoughts on “Head to Toe and Repeato

  1. Cooter_MECA

    If I would have known that was the workout you were pulling out of the archives (console) I might have voted for Gamma to Q. Strong effort from the PAX this morning. Thanks for the push @Clueless!

  2. Gamma

    Great workout, @Clueless. The 5-rep round seems like it should be easier, but you’re already worn out and picking up the pace like we did makes it tough. Add in the humidity and I was toast.

    @Cooter – I’ll take that as a personal challenge for my next KB lead!

    Strong work by all.

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