Big Mo Tank Heavy
Pax: Gangplank, Tony Malito, Tool Time, Kilo, Worm, Alexa, MeterMaid, PK, Flounder Q
Disclaimer given, welcome to arms day! Packs notified that the work out would be held under the new and dry picnic Pavilion at Vets. Flounder is warm water fish, cold rain no fun.
Warmup
76SSH
4 minutes at each station
AMRAP until failure switch exercise, repeat until time elapses
Station 1-w/bands
Standing row
Triceps Extensions
Station 2
Overhead Triceps press(dumbbell/kettle)
Reverse curls
Station 3- with bands
Butterflies
Reverse Flies
Station 4
(Red Neck Fishing Pole- 550chord attached to 1”x1” and weight)
Overhand Forearm drag
Forearm curls FWD and Reverse
Station 5
Jumprope with ankle weights
Station 6-Kettlebell
Single arm bent over triceps extensions
Station 7-Dumbbell or ruck
Overhead triceps press
Station 8- Dumbbell
Schwarzenegger overhead press
Overhead press
Station 9-Dumbbell/Kettle
Curls
Reverse curls
Station 10
Halos
Mumblechatter- packs asking If I had any stories about drug testing people. Didn’t take long for them to regret asking that question. Drug testing people is a disgusting task.
Announcements-
Welcome back Gangplank!
Jan Ruck Event January 11 8pm Jtown, Q-Dre- PK/Tony Malito
Annual Award Festival January 25, at Saints, M’s welcome no 2.0 $20 each Apps (and something bout drinks?)
Prayers for Meatballs friend who lost his M. Be thankful for the time we have with our loved ones. Try to appreciate each moment. Be patient with 2.0s. Thank you HIMs for the continuing inspiration to be a better father husband and man.
Flounder Out.
F3 Louisville 