#IYKYK #ConstantMovement
QIC
ShiplapAO
GraphitePAX
- Deliverance
- Eliot Ness
- Munger
- Shiplap
Workout
The weather was a perfect low 50s for this just-after-sunrise beatdown. Many thanks to @Deliverance & @ElliotNess for starting the warm-up during the 45-60 second period after the start time when the Q (YHC) is late and PAX start to wonder if the Q fart-sacked.
Welcome & Introduction: Hello! I’m Shiplap and welcome to Graphite! F3 is…FREE OF CHARGE…OPEN TO ALL MEN…HELD OUTDOORS…PEER-LED WORKOUTS…ENDS WITH CIRCLE OF TRUST…Disclaimer
Warm-Up: SSH, imperial walkers, (YHC joined in-progress here) hillbilly walkers, hold plank, shoulder-taps (Munger arrived at the conclusion of warm-up)
On the Move #1
Mosey to tennis courts, complete a series of the following:
_ Karaoke facing south
_ Karaoke facing north
_ Bear Crawl
_ High-knees
_ Butt kickers
_ Crab walk
Repeat the above five times
On The Move #2: Four Rounds of EMOM; home base, halfway to 1B, pitcher’s mound, halfway to 3B
Round 1:
_ Burpees
_ Bonnie Blairs
_ Mike Tysons
_ Jump Squats
Round 2:
_ Merkins
_ Imperial Squats
_ Hand-Release Merkins
_ Mountain Climbers
Round 3:
_ Side Plank Left
_ Side Plank Right
_ Flutter Kicks
_ American Hammers
Round 4:
_ Arm Circles Forward
_ Arm Circles Backward
_ Freddie Mercury
_ Reverse Crunches
Count off: Name, Age, F3 Name
Circle of Trust: Who is in our hearts today?
Transition directly to Chernobyl