Today we did a RAM style workout.
WARMUPS: Smurf Jacks ICX15
After our one warm-up we mosyed to our first pain station and did the following:
- 100 LBC’S OYO
- 100 RBC’S OYO
- Low Plank
We then mosyed to our second pain station and did the following:
- SSH ICX25
Mosyed to our third pain station and did the following:
- Calf Raises ICX25
- American Hammers ICX40
Mosyed to our fourth pain station and did the following:
- Air Chair Mohammad Ali ICX15
- Air Chair Joe Fraser’s ICX15
At this point, some guy came outside and yelled at us for being to loud and how we woke him up from his beauty sleep. If he ever comes to F3 his name will be Sleeping Beauty.
We finished with 4 rounds of Bernie Sanders.
We mosyed back to the A/O and did:
- Plank Dips ICX15
- Pickle Pounders ICX15
COT
Hebrews 12:1-3
Never quit, never give up.
Double Bogey out.