Workout Date:  7/17/17
QIC:  Fish
PAX:  Wallet, Starsky, LA, Spur, Saint, El Chapo, Abacus and Fish

Eight men gathered in the gloom for their Monday morning workout.  If you are getting up early to workout, you might as well make it count.

The Thang

  • 20 x 4, unless otherwise noted
  • SSH
  • LBCs
  • Squats
  • Mountain climbers
  • Imperial walker
  • Peter Parker kicks
  • Monkey humpers – 15 x 4
  • Merkins – 15 x 4
  • Front kicks
  • Through the tunnel
  • Hillbillies
  • Windmills

Mosey to Station 2 – 20 x 4

  • Little baby circles
  • Front
  • Back
  • Hand claps

Station 3 – 15 reps each

  • Manmakers
  • Table
  • Spider push ups

Mosey to bike rack – Plank

  • Right arm up
  • Left arm up
  • Right leg up
  • Left leg up
  • Right arm and right leg up
  • Left arm and left leg up
  • Right arm and left leg up
  • Left arm and right leg up

Mission Impossible – 30 seconds, more or less

Mosey to Station 4 – 15 reps each

  • Star jumps
  • V-sit ups
  • Smurf jacks

Mosey to station 1 – 15 reps each

  • Right arm push-ups
  • Big boy sit-ups
  • Left arm push-ups

High steps to Station 2
Marys – 20 x 4, hold’em and 10 count down… drop
Station 2 – Dolly
Butt kicks to Station 3
Station 3 – High slow flutter
Bike rack  – Freddy Mercury
Karaoke to Station 4
Station 4 – Rosalita
Sprint to Station 1
Station 1 – Low flutter

COT

Moleskin

Pre order for F3 Alamo shirts is open for 14 days – https://f3.mudgear.com/products/f3-the-alamo-pre-order

Capital to coast run October 21 – 23.  It is not a competition.  See Madonna for details and for a definition of competition

Abacus to Q Wednesday; Saint and Spur to co-Q on Friday

See you tomorrow and/or Wednesday

Over and out

Fish

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