Wet start to the morning but during the workout conditions above Ole Bayside were dry. The pax were rolling in at the Portico with a minute or two to spare with a large contingent awaiting whatever ideas I had conjured up. I approached with my sandbag shell, the sand bag, and a coupon in hand for the exercises that I cannot do with the 80# bag. I had announced that it was bench day, meaning were were going to use the benches with regularity during the workout. We began with a mosey when Tight lips made his triumpthant return to make it 17 PAX in total. Once we got back around to the Stardex then SSH IC, Grass Grabbers, 5 Cobras OYO, Plank and Left Left/Right Right, Arm bars and overhead, DONE… Moved over to the benches
The Thang:
Exercise | Reps (Drop 5 reps/Rd) |
Decline Merkins | 25 |
Step up (weighted) | 25 (each leg) |
bench dips | 25 |
Seated overhead press | 20 |
Single leg bench squat | 20 |
Bench leg ups | 25 IC each leg |
Seated tricep extension | 25 |
Bridges | 25 |
Incline Merkins | 25 |
Hip thrusters | 25 |
SSH | 25 |
Movement: | 25 Reps After Round: |
Mountain Climbers | 1 |
SSH | 2 |
The Q as not exactly on point while trying to count all of these exercises In Cadence or with some rhythm but we did get the work in. We complete 3 total rounds. We had 3 pax give 10 second breathers between circuits. Threw in some odd ball exercises to challenge some more glute and groin muscle engagement. Heard a little bit of heartache from the PAX as we would go in to additional rounds of course I relish those moments.
COT: Ended with intentions for Mothball (Bicep), Tight Lips (Knees), Bugle Boy (Kidney Stone), State Testing (Slugger/Firing Pin 2.0s).
F3 Louisville 