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 leadership👏👏👏
Starlight
Diablo
Kilo
Tony Malito
Eto
Whitney
Vincent
Plumb Bob
WeEdWaCkEr (Q)
-BigMo started with
STRETCHING 🙆♂️
Grass Grabbers IC X15
SSH IC X20
Downward Dog calve stretch
GETTIN HEAVY 🏋🏻♂️🏋🏼♂️🏋🏻🏋🏽
(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 family🙏💪💚
F3 Louisville 