A Viking at Heart

When: 6/4/2018

QIC: Speedo

The PAX: Horsepunch, Dr. Dandelion, Prenup, Subprime, Leprechaun, Shamrock, Major Payne, Hightower and FNG Gavel

With the official launch complete, the PAX of F3ArlingtonVa moved forward into the week with extreme gusto as Speedo led a workout on this cool first Monday of June that stirred the viking spirit amongst all present.

Warmup:

15 x SSH
10 X Cherry pickers
10 x Merkins
2 min hammer pass left and right

The Thang:

With everyone’s shoulders sufficiently smoked, it was time to mosey to the arena for a 5-station workout (split off into pairs)
Station 1: 3 stair runs as timer (first time up hit every stair once; then every other; then two feet per stair)
Station 2: Partner plank: slap your own left shoulder, plank, then slap your own right shoulder, plank, then partner high five – repeato!
Station 3: Box jumps on low wall
Station 4: Dips on low wall
Station 5: Partner sumo squats (Sit and stay in low squat facing partner – slap left chest, then right chest then partner double high five – repeato!

Mosey back to the turf field for some Viking Hammer Games
Half of the group fellowship run for two laps around track. Hold a plank until second group completes…

Station 1: Forearms – Timer – jog to bleachers and forearm roll 8lb gnome-smasher hammer and string: Control unroll until it touches the ground and bring it back up
Station 2: In squat – behind your head triceps curls with 10lb sledge (Viking) hammer.
Station 3: Static hold with 10lb sledge in front of you; adjust grip for difficulty
Station 4: Conan swings with hammer – never touching the ground
Station 5: Regular ax chops without hammer hitting ground – alternate right and left

Round of Mary
Ring of fire
Bonni’s torture
Jackknives
American twists
V-sit hammer pass

COT:

Thanks to all who come out to share the beatdowns in the gloom. F3 has been an important part of making each day better for YHC.

Welcome FNG Gavel!!

 

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