AO: Colosseum

When: 02/01/2021

PAX:

Number of Pax: 9

Pax Names: Brad Pitt, Careless Whisper, Dr Tron, Gut Check, High Dive, Jack Bauer, Rubbermaid, The Situation, Viceroy,

Number of FNGS: 1

FNG Names: Rubbermaid

QIC: The Situation


Warmorama:

YHC and Jack Bauer warmed up in place since nursing heel and goin.

High Dive led mosey and back to flag for a warm up in the 25 degree snow flurry AM BD for YHC to begin Warmoarama

  • Side Straddle Hop – 10
  • Imperial Walkers – 10
  • Copperhead Merkins – 5
  • Weed Pickers – 7
  • Sungods OYO
  • Micheal Phelps OYO
  • Tumble Weeds – 10

The Thang:

The MumbleChatter 221 To Exhaustion with Perfect Form!

BD focused on 7 Round of Upper Body, Lower Body, and Core Exercises

Meaning of MC221 is for PAX to Mumble Chatter during workout by getting to know each other, push each other, and of course cut-up on each other at this 0.0 BD.  Often times during BD’s PAX spend much time counting, so YHC decided on a timed exercise sequence focused on proper form to exhaustion, recover and repeat same exercise using TABATA timer until next exercise.

PAX would do each of these exercises for about 2 Minutes until exhaustion and there are 21 of them, hence the MC221 to Exhaustion.

  • Merkins
  • Air Squats
  • Flutterkicks
  • Carolina drydocks
  • Lunges
  • Big Boy Sit-ups (w/CPN)
  • Bent Over Rows (w/CPN)
  • Reverse Lunges
  • Plank Jacks
  • Burpees
  • Lateral Lunges (w/CPN)
  • Planks (in motion YHC’s call)
  • ALPOS (w/CPN)
  • Copperhead Squat (w/CPN)
  • Circle of CORE (w/CPN)
  • Curls (w/CPN)
  • Chest Press (w/CPN)
  • Box Cutters
  • Overhead Presses – (w/CPN)
  • Curl Hold Calf Raises (w/CPN)
  • American Hammers

COT

YHC lifted up Hooch, Stopwatch, Sharapova’s , and Viceroys family.  Also prayed for our country, our F3 Brothers and their families to stay strong during this on-going pandemic.

Big WELCOME to Rubbermaid to F3!

Naked Mole Skin

The mumble chatter, snow flurries, and high wind were an awesome perfect storm.  YHC appreciated the hard work and hearing Gut Check critique JB’s modification form throughout the MC221.

 

 

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