Diablo BackBlast for The Hurt 6/8/19

Q: Diablo

PAX: (16) Nugget, Seabass, Zartan, Sump Pump, Soft Top, Pepperoni, Wham!, Gepetto, Myagi, Blue Print, Plumb Bob, Juicy, Cornbread, Tureen, Wham-O, Diablo

Continuing my week of Q’ing all over Louisville metro, and knowing I had that extra glorious 15 minutes that Saturdays allow, I dug deep into the bag of tricks and put the PAX through what I pridefully deemed the complete F3 workout. Upper body agony; timed cardio; and, lower body destruction. It was also a reason to explain to some of our younger PAX the awesomeness of Nolan Ryan, as we incorporated an old school F3 movement into the workout.

COP

SSH 40 IC

5 BOYOs

That was plenty. We had a lot to do.

The COMPLETE F3 Workout

20 minutes Upper body

10 minutes cardio

20 minutes Lower Body

10 minutes abs

Upper Body Agony

Merkins x 40

Dips x 40

Bicep Curls with coupons x 40

Overhead presses with coupons x 40

Nolan Ryans x 40 each side

Set #2 Repeat with 20 reps

Set #3 Repeat with 10 reps

Set #4 Repeat with 5 reps

For those unfamiliar, the Nolan Ryan is starting in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.

Cardio Version 10.0

Run x 45 seconds

Mountain climbers x 45 seconds

Run x 45 seconds

Plank Jacks x 45 seconds

Run x 45 seconds

Bobby Hurley’s x 45 seconds

Run x 45 seconds

BOYOs x 45 seconds

Run x 45 seconds

LBCs x 45 seconds

Run x 45 seconds

Flutter kicks x 45 seconds

Run x 45 seconds

Rosalitas x 45 seconds

Run x 45 seconds

Squats x 45 seconds

Run back to Coupon sanctuary

Lower Body Destruction

Squats with coupon x 40

Step Ups x 40

Calf raises with coupon x 40

Set #2 Repeat with 20 reps

Set #3 Repeat with 10 reps

Set #4 Repeat with 5 reps

I had to call time before anyone completed all sets here, but PAX worked through the movements pretty well, and I’m pretty sure all legs were a little wobbly.

PAX then circled up for some Mary, which today was introducing many to Captain Thor for the first time:

Sit Ups & American Hammers, 1×4 ratio, all the way to 10×40

Zartan said this was his all time fave movement and that he’s always disappointed when it ends.

PAX returned coupons and moseyed back to the flag for COT.

COR, NOR, and announcements were conducted, and I gave thanks for the men around us. As always, thank you for the opportunity to be a part of THIS.

Diablo

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