AO: The Pulpit
QiC: MARTA
Pax Count: 9
Pax List: Beetle, Credit, Grahambo, Jaws, MARTA, Purple Cow, Tarzan, Timex
FNG Count: 0
Downrange: Screech (Birmingham)
Warm up:
All IC – 25 SSH, 15 Imp. Walkers, 15 Off-Count Squats, 10 Merkins, 10 Mtn. Climbers, 15 Hillbillies, 20 SSH
The Thang:
Mosey to pull-up bars to begin the F3 version of the “300 workout” (what Gerard Butler did to train for his role as Leonidas in the movie 300). Modified to fit the resources available to us at The Pulpit. 300 total reps are completed by the end:
25 Pull-Ups (if needed, modification of bent-over-rows with coupon, 2 for every 1 pull-up); since there are only three pull-up bars, the other PAX did some Mary to keep themselves busy while waiting for the pull-up bars. Once everyone completed their reps, we moseyed to the bottom of the parking deck.
Next up was 50 dead lifts. We did these as single-leg RDLs with a coupon, 25 each leg. Plank for the six.
Mosey to top of parking deck for 50 hand-release merkins followed by 50 jump squats. Plank for the six.
Mosey back to bottom of deck for 50 windshield wipers (lying on your back while holding a coupon, you elevate your legs and take them from center to right, then left – equaling one rep, so 100 total touches). This was followed by 50 overhead press with a coupon.
Finally, to complete our 300, we moseyed back to the pull-up bars for 25 more. Same thing as before, Mary while you wait and coupon rows available for modification.
With 2 minutes to spare, we finished with some wall-sits and 10 recovery burpees.
CoT:
2nd F next Tuesday night at The Works
Prayers for direction & peace in decision making for Purple Cow