While it wasn’t a cold morning, it was – you guessed it – a rainy morning. Seems like we have had our share of rainy workouts lately. Wanting to encourage people to show up, a tweet was sent out the night before reminding everyone of F3’s third principle – workouts are held outdoors, rain or shine, heat or cold. That being said, 7 PAX decided to get up, show up, and get better.
Warm up (12 count, in cadence):
Side Straddle Hops
Alternating Toe Touches
Little Arm Circles
Seal Claps
Overhead Claps
Humpy’s
After the warm up, we ran to the block pile and each PAX grabbed a block and headed to the Walgreens lot for the beat down. We did 9 different exercises, 50 reps with a lap around Walgreens between each exercise. The exercises were:
Bench Press
Squat – hold the block at your chest
Bent Over Rows
Overhead Press
Lunge – Alternating
High Pull – think snatch
Power Punch – hold the block at chest height and push it out and pull it back
Pogo Hop – hold the block at your chest and jump like you are on a pogo stick
Once we were done with this, we did some dips (25) on the block followed by Nolan Ryan’s – 25 each side.
Put the blocks up and mosey back to the flag for COT and WOD.
WOD:
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