Pax: Dr. Porkchop, McStuffins, Woolly Dutchman, Cornwallis (Q)

Core Principles

SS…nope can’t do those
IST x 5 and those hurt too
Wind…nope, can’t do those
Kick with twist x 20
Arm Circles x 10 forwards and x 10 backwards
Cherry pickers x 20
Morocan night club x 20
Overhead clap x 50 while walking over to the stairs

Incline merkin up the stairs. Each step add 1 merkin.

28 stairs = 406 merkins (ouch!)

Gotta go down the stairs…Dips

Made it to the landing which was 13 stairs= 91 dips

Walk to the rock pile

Complete 250 reps using your rock. OYO. Can be done with curls, skull crushers, rows, and/or should press

2 minute Zamperini Hold

Touch them heals x 20
LBC x 20
20 WWII sit ups

Recover Recover

-Today was YHC’s 250 post, he thinks. Due to a hamstring injury yesterday, it was nothing but arms today.
-Thought the stairs merkin ladder up in the head last night and it proved to be much harder than anticipated.
-Learned that Porkchop is really good at math and addition!
-Great having Woolly and McStuffins join us! Sorry McStuffins for all the arms after your block party yesterday.
-It’s really hard to do all arms in a workout. YHC would not recommend it.
-On that note, make sure you are warming your muscles up before workouts, stretching, and staying hydrated. It’s worth it in the long run.
-Always an honor to be able to lead and be with you fine men of F3 nation. Keep giving it away!


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