Date – 07/08/2019
Time – 0530
AO – Higgins
Pax – Cobra, Goldstar, Zebra, Tails, Nader (Respect & Kotter!)
QIC – Wilson
A very pleasant morning at Thomas Cloud Park.
But, dang, we worked up a sweat…
Warm up
12 reps IC of
- SSH
- Cotton Pickers
- Windmills
- Imperial Walkers
The first Thang:
Mosey to the parallel bars, 6 stations, 2 sets, 10 reps of:
- Plank
- Dips
- Inclined pull ups
- Leg raises
- Al Gore
- Inclined Merkins
Mosey back to the parking lot where we fetched the workout toys
The Real Thang:
While 1 Pax walked/moseyed the length of the parking lot doing a Farmer’s Carry with a 50# dumb bell, the remaining Pax performed reps until Pax #1 returned of:
25# dumb bell plank/row right;
25# dumb bell plank/row left;
Medicine Ball, off-set switching Merkins;
25# Medicine Ball over-head big boy sit ups;
50# dumb bell goblet squats.
The Final Thang:
We finished off with two rounds of F3 Craps.
Two rounds: because I didn’t want to return to the previous Thang. I was exhausted.
What was I thangkin’?
YHC,
Wilson
F3 Dayton 