AO: The Rig
QiC: Tofu
Pax Count: 9
Pax List: Buttercup, Dangle, Dimples, Gates, Golddigger, Martina, TBR, Tofu, Tommy John
FNG Count: 0
Downrange:
Warm up:
Pax gathered on another beautiful summer morning. However, a thick smell of sewage filled the air and our nostrils. Added to the grit of the rig.
- SSH x25
- Low slow squat x10
- Weed pickers x15
- Arm Circle into bear hugs into raise the roofs
- Free stretch
The Thang:
- Workout 1)
- PAX broke out into groups of two.
- Using a coupon, sandbag, or body weight; one PAX would do the exercise until failure while the other PAX would recover
- Bicep curls – 3x
- Bent over row – 3x
- Overhead tricep extension – 3x
- Chest to ground full extension pushups – 3x
- Shoulder press – 3x
- Workout 2) “THE DEATH SET”
- Pax got into a circle and did each exercise in unison with a hard count until failure. Last man standing wins. 8 – 10 second breaks in between.
- Bicep curls – 1x
- Bent over row – 1x
- Overhead tricep extension – 1x
- Chest to ground full extension pushups – 1x
- Shoulder press – 1x
- Pax got into a circle and did each exercise in unison with a hard count until failure. Last man standing wins. 8 – 10 second breaks in between.
- Workout 3) Mary (abs)
- High Plank (30 seconds) into left arm high (30 seconds) into a high plank (30 seconds) into right arm high (30 seconds) into a high plank (15 seconds)
- Flutter Kicks x 15 in cadence
- LBCs x 15 in cadence
- 6 inches (1 minute)
CoT:
Naked Man Moleskin:
I have never seen such shaky arms when doing the high planks at the end. My arms are continuing to shake as I type out this backblast.