5 Aug 2020 Motorboat beatdown

Preblast: It’s 7pm and no one has signed up, so you’re stuck with me. Rock hard abs for bikini season.

Weather: 54F – brisk and chilly

Pax: Cornwallis, Brickyard, Beater, Beefsteak, Pickles, Springbok, QIC-Motorboat

Disclaimer given.

Warmup:
IC:
Overhead claps x12
Arm circles forward and backward x12 each
Good mornings x10
Windmills x10
Finkle Swings OYO
SSHx25 IC
SSS (side straddle squat x10)
Short mosey around the upper lot

Thang

Mary#1
“W” raises with feet x5
Knee slides x1min
Big bois IC x10
Corkscrews x 1 min
Levitation Crunch IC x10
Big Bois with rotation IC X10


Circuit:
80# Sandbag (sb) – Deadlifts
60# SB – Squats
50# SB – Cleans
40# SB – Lunges
20# Kettle Bell – Get ups
20# Plate – Shoulder to shoulder press (log press)
20# SB – Asymmetrical suitcase/farmers carry 4 laps around front circle
Do as many reps as possible while the pacer does the 4 laps (2 each side) rotate to the next weight and repeat.

Completed full circle. Changed the pacer from 20# SB to 20# KB and did bent over 1 armed row.  Completed a second circuit.

3 Burpees OYO
3 low slow squat holds
3 rotational merkins

Mary#2
25 seconds on, 5 seconds off
Figure 8 with hip raise
hip raise with hand swipe
Bicycle with V-up
30 second pause
Straight leg raise with heels to heaven press
3 way seated ab tuck
Knees to Elbow Crunch
30 second break
repeat

Recover Recover

Moleskin: YHC along with several other pax felt that it was cold this morning; Brickyard was quick to point out that we were wrong. Mumble chatter was good this morning.  Welcome Springbok.  He has been away from F3 for a while but hails to use from Lake Norman.  Awesome to have him with us this morning and a sweet south African accent. Pickles joined us again for his 3rd post in 3 days – Woohoo! Great to get the chance to Q this morning.  Keep spreading, keep giving it away!

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