A sighing Hot Dog
All All MECA BackblastsOctober 28th, 2016
On this mild Fall morning 8 of the finer F3ers(including 1 2.0) rolled out of the fartsack to throw around some iron and hopefully become a little stronger. Gamma brought along some of his homemade pain devices to add to the fun. The workout went something like this…………
Mosey to the other end of the parking lot
Disclaimer
Warm-up
IST x 20
Windmills x 10
Shoulder circles OYO
Other shoulder stretches
Mosey back to other end
The Workout
Two different stations about 75 feet apart with three different sets of exercises at each station. We would do the following reps at each station before moving to the next station:
10-9-8
7-6-5
4-3-2-1
Before moving to the next station one of us would go pull and drag the weighted ropes that Gamma had come up with. One rope had 2 40lb kettlebells on it and the other had a 20lb and 30lb. While doing this the rest of the group would do flutter kicks with weights. When done the group would move their weights to the next station.
Station #1
Shoulder press(each side)
Curls(each side)
Goblet squats
Station #2
One arm swing(each side)
Tricep extensions
Weighted lunges(each side)
Mary
LBC’s x 25 OYO
Count-off and Name-a-rama
Announcements
–Turkey Bowl Thanksgiving morning at Harrisburg Park with a workout or run before. More details to come.
–Harrisburg Christmas party on December 3rd at Hawthornes with Dick Tracy the QIC. There also will be a toy collection at the party for Operation Sweet Tooth. More details to come.
COT
Moleskin
–Thanks Gamma for bringing out your homemade rope weight thingys. It was a change of pace from picking things up and putting them down. Also thanks for figuring out that one rope was too light for the rest of us.
–I kept hearing Hot Dog let out this big sigh every time we would move between stations. Not sure if this was because it was too easy for him or what. It’s impressive that at 10 years old this young man would get out of bed and post at 0530.
–If I missed any announcements sound off below.