Just think Cardio

Workout Date:

02/17/2020

QIC:

Skimmer

PAX:

Rubber, Spork, Rocky Top, Brown Bag, Humpback, Lemongello

The Thang:

YHC arrived with a couple minutes to spare before start time this morning and was greeted by a DR pax named Lemongello I immediately recognized the name from Saturdays post and was glad to see he came back for another dose of GrandStrandF3! This was my first Q outside of Catapult in a good while due to a shoulder injury.

THE THANG

 WARM UP

20- TTT  IC

20-WINDMILLS  IC

15-LBAC  IC

15-LBAC  IC REV

15- PREDATOR SQUATS

25- SSH  IC

Mosey to the cross for:

20  ROCKY BALBOA

20  DIPS

Mosey to the big parking lot for some 11’s:

11’S –  SSH over to SQUATS

Mosey to bleachers for:

20  DIPS

20  STEP UPS

20  CAR. DRY DOCK

Mosey to coupon pile for:

75 CURLS

50 OH PRESS

Mosey full circle back to the cross for:

20  ROCKY BALBOA -2ct

20  INCLINE MERKINS

Mosey to the big parking lot for some 11’s:

11’S –  SSH over to MERKINS

Mosey to bleachers for:

20  DIPS

20  CAR. DRY DOCK

Mosey to coupon pile for:

50 CURLS

50 TRICEP EXT

50 BENT OVER ROWS

MARY

25 FLUTTER K

20 LBC

15 AMER. HAMMER

TIME IS UP !   According to Lemongello , we  also racked up 2 miles of mosey for a cardio infused beatdown

COT

ANNOUNCEMENTS:

Valvano , Bling , & One Call made F3 GrandStrand proud for finishing the BraggHeavy GO RUCK event

PRAYERS:

Rocky Top’s  student

Thanks for the honor to lead my F3 brothers! ISI