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