Smorgasbord

Weather 69F with 97% Humidity

Four men met in the Gloom to see how much we could sweat in a 60 minute period. The rooster was crowing and the Emu was ready to race, so when 0700 hit we were off!

 

Disclaimer (F3 & TPA are not liable)

 

Warm Up

SSHx20

Windmill x10

Moroccan Nightclub x40

Air Squat x20

Mosey

 

The Thang

DeCALFinated

1st position calf raises x25

parallel feet calf raises x25

pigeon toed calf raises x25

Traveling Balboas

Lunge of the Century (aka 100 lunges)

1-2-3 and you’re out! Dora (1-2-3 Dora with running the bases)

mosey

Pull Up/Chin Up (R&R x10)

Hanging Toe Touches x10

Wooly Worms x25

WMD Crawl

mosey

Prison Burpees

Skull Crushers x10

run a lap

Skull Crushers x10

Merkins x20 (we tried a 4 count…and DEFINITELY modified it to single count for subsequent rounds)

run a lap

Skull Crushers x10

Merkins x20

Tricep Dips x30

run a lap

Skull Crushers x10

Merkins x20

Tricep Dips x30

Flutter Kick x40

mosey back

 

Mary

Crunchy Frog x25

 

Recover!

COT

BOM

 

Moleskin:

Honored to have been asked to come up to run a Q-School today…but since Maestro and IM have already Q’d, I spent most of my time showing the PAX tips and tricks I’ve learned from Qs I’ve seen (how to control the pace of the workout, a smorgasbord of partner vs IC vs OYO exercises, etc). Maestro – it was good to see you again…you made it look easy today. IM – thanks for going to breakfast for some 2nd F time today – I am always super impressed with your dedication to showing up before workouts to run. Cubby Blue – I can tell you’re going to workouts regularly…you crushed today’s workout! You guys have gotten a lot stronger since the last time I saw you! We definitely miss having you down in Indy…keep up to good work with EHing guys and making Frankfort a stronger community through F3.

 

-Zamboni

One thought on “Smorgasbord”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s