Beast mode @ BigMo

1/13/2020

Weather 39* & Dry

9 HIMS showed up for a heavy beat down at BigMo. It was an honor and privilege to Q the first post after the man the myth the legend Worm handed the reins down to myself to lead this AO. Much respect to him for his contributions and leadership๐Ÿ‘๐Ÿ‘๐Ÿ‘

Starlight

Diablo

Kilo

Tony Malito

Eto

Whitney

Vincent

Plumb Bob

WeEdWaCkEr (Q)

-BigMo started with

STRETCHING ๐Ÿ™†โ€โ™‚๏ธ

Grass Grabbers IC X15

SSH IC X20

Downward Dog calve stretch

GETTIN HEAVY ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ‹๐Ÿป๐Ÿ‹๐Ÿฝ

(Workout 40sec on and 15sec move to next station) completed 36 rounds

Station 1 Weighted merkins (50lb baby ruck)

Station 2 Weighted big boys 25lbs plate

Station 3 Hammer curls 30lb dumbbells

Station 4 Weighted Dips 45lb plate

Station 5 Sandbag row 60lbs

Station 6 Weighted Diamond Merkin (40lb ruck)

Station 7 Power 7’s 20lbs dumbbells (curls, 7 lower half/7 upper half/7 full)

Station 8 Jump Rope

Station 9 Sandbag press 90lbs

Station 10 Max curl single arm 35lbs

Station 11 Weighted dip 35lbs plate

Station 12 Band curls

Ended in COT and BIG prayers for Ryleigh and the Malito family๐Ÿ™๐Ÿ’ช๐Ÿ’š

Published by WeEdWaCkEr

F3, Family first, f3 homerun derby champ๐Ÿ˜œ

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: