Q: Diablo
PAX: Worm, Flounder, Kilo, Tool Time, McAfee, Tony Malito, Carlos’e, Diablo
It felt so good to be back in the Gloom with these guys. We went old school with supersets this morning, so BackBlast is also going to be straightforward.
Warm Up
SSHs (25 IC)
LBCs (25 IC)
Groiners (10 IC)
Partner Up
Round 1
Partner 1 – 1 Arm Rows (15)
Partner 2 – AMRAP Curls
Rinse & Repeat 3x
Round 2
Partners take turns doing weighted Merkins (15) and weighted dips (15).
Rinse & Repeat 3x, with third set going to failure.
The PAX pushed and maxed out on this round. It was great. My man Worm tackled last set of Merkins with two 45 lb wheels and a 35 lb dumbbell on his back. Yes!!
Round 3
Partner 1 – weighted front squats (15) Partner 2 – weighted step back lunges (10 each leg)
Rinse & Repeat 3x
Circle Up
Sumo Squats (15)
Plank / Merkins to 10
Weighted V Ups (10 IC)
Weighted American Hammers (15 IC)
Weighted Flutter Kicks (10 IC)
And that was a very heavy 45 minutes.
COT
PAX circled up for COR, NOR, announcements and intentions. Be on the lookout for McAfee’s information relating to VIPS, a great organization that helps visually impaired young children, including his niece.
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 