Warm O Rama- OYO Sun Gods and Micheal Phelps. Run in place 1 minute.
The Thang- Exercises with weights and you cannot let them go or use them your hands or arms to help you get up off the ground. If you do, you recieve a penalty of 2 burpees for each time you do.
Everyone had dumbells except for Hass who improvised and use 2, 1 gallon jugs of water. He swung those around like it wasnt no thang!!! But he paid the price with a new grove in his hand.
8 Regular Curls
10 Military Press
5 Down & Up This consists of starting in the standing position with the weights over your head and dropping to the ground to the seat position with your legs straight out in front of you and then getting back up to the standing position without using your arms or hands since thg weights cannot touch the ground. Could be challenging but its was not for Hass or Hooch.
8 Overhead Squats
10 Overhead Arm Claps (1 count)
5 Down & Up
8 Hammer Curls
10 Touch the Sky
5 Down and Up
8 Reverse Curls
10 Butterfly Situps This consists of sitting in the groin stretch position (bottom of shoes touching each other) and conducting a sit up in that manner.
5 Down and Up
This equals one round.
Since Hass and Hooch are animals and did not fartsack we completed 5 rounds. At the end of the fifth round we did 3 rounds of Colt 45 to close out the session.
Happy to report that no one dropped, put down or used their hands or arms throughout the whole exercise session although during the rounds we all contemplated doing some burpees. But we all would rather not do burpees.
COT- We prayed for a fellow F3 brother going through some physical things, to continue to give us strength and be grateful for allowing us to have another day.
Hopefully we will feel a little pain in the next couple of days. If so, it was a Q getting up for!