Weighing 8.34 lbs, no gloves needed, retina display blah blah blah. The thought to introduce these was planted about a year ago when I would post @ the house and get a pretty dang good workout with 8 lb weights. Hopefully this will inspire a few new workouts and compliment the original coupon for all F3 groups.
Q: Glaucoma
PAX: (20) Steamer, Dynomyte!, Bob Ross, Iceman, Tool Time, Methane, FNG (Indo) , Mater, Kilo, Newman, Lil Smokey, Swifty, CI, Rythmn, Zartan, Starchild, Double Down, Taco, Mr. Hat, Gypsy.
Warm-up/Thang 1 (this was definitely a Thang, Ab – o – rama with the gallon jug was no joke)
Mosey over to my favorite spot… The water fountain (water gallon switching hands , about a 4 minute run)
20 SSH, 15 forward arm circles, 15 backward arm circles
Ab – O – Rama!! All 2 count and all 20 of each with gallon on chest.. LBC (feet on ground), The original LBC, Right leg out LBC, Left leg out LBC, Big Marge, The Full LBC, Left side Planks, Right side Planks.
Rinse and Repeat with round 2 a 10 count of above exercises.. wowza..
15 Merkin Rows (with gallon in hand) Right hand,
15 Merkin Rows (gallon in hand) Left Hand
15 Merkins
15 Air squats ( water gallon to the ground then lifted up when coming up)
10 courtesy lunges (water gallon staying high, Right and left = 1 total)
Thang 2
The egg lawn: @ every second light 1) 10 merkin Rows (each hand with gallon)…. Run 2 lights with gallon in right hand 2) 10 Air squats (with gallon water)… Run 2 lights water in left hand 3) 15 merkins .. Rinse and repeat until all the way around ( note: midway through this was increased to every 4 lights to save on time)
Thang 3
House of Pain: 8 Minutes in Heaven. Partner up
Excercise 1: Partner 1: 21’s (curls with 2 gallons water, 7 (1/2 up), 7 (1/2 down), 7 (full) Partner 2: Big Marge
Exercise 2: Partner 1: 10 courtesy Lunges (each leg 1/2 , with 1 water gallon) Parter 2: The Full LBC
Rinse and repeat until 8 minutes up!
A few shout outs.. 1) Thanks to all for coming out 2) Kilo turns into Kila later today. Keep him in your thoughts 3) Shout out to Screech and his family 4) Welcome FNG (Indo) 5) Welcome Back, Mater! 6) order shirts, dang it… 7) Ice Man is heading up a crew @ King Louies/ Blind squirrel for saturday… That should be fun. 8) I am heading up a little Muph action for friday because I can’t make saturday.
F3 nation makes me a better leader, friend, husband and Father. Thanks for all the support!
F3 Louisville 