With the VSF planted and for many a week ahead at the beach and for some on the golf course, 12 warriors set out see what Heavy Metal would bring them in a links-style strength-building round.
THE THANG
Warm-up:
Jog around the park
SSH x 20
Plank jacks x 20
Merkins x 15
Imperial Walkers x 20
Pax partner up for…
…9 STATIONS OF PAIN:
STATION #1: Pax 1: El Jefe Merkins x 15, Pax 2: spotter
STATION #2: Pax 1: The 360 with a Mase (Maul?) x 20 (10 each way), Pax 2: Goblet Squats with 45 lb. KB until Pax 1 is done
STATION #3: Pax 1: 8-count bodybuilder barbell complex x 3, Pax 2: Mary of choice
STATION #4: Derkins on the swing x 15
STATION #5: Cinder Block Man-makers x 5
STATION #6: Pull-ups x 5, Chin-ups x 5 (Repeato)
STATION #7: Medicine ball toss over the backstop x 10 (each Pax)
STATION #8: Pax 1: Gun Show x 10, Pax 2: Mary of choice
STATION #9: Jog back to Station #1
(Repeato ~2.5 times)
CIRCLE-UP FOR A LITTLE MARY:
Freddies x 25
Reverse LBC’s x 20
The Protractor (6″, 45, 6″, 45, 90, 45)
6″ leg hold x 3 count around the circle
COT
- Welcome to F3 FNG Getty (Fazio saved you when you said Rush was your first concert)
- Rumor has it that MC Cinnamon was able to work in a couple of practice reps on the 8-count bodybuilders…using a Cozy Coupe toy car. #onlyinfivepoints
- No Heavy Metal on July 4 – instead there will be a convergence at the upstart Dawn Patrol workout
- Great to see 12 Pax at Heavy Metal with the launch of Dawn Patrol, marking 34 Pax on a Thursday. #record
- If you haven’t already, please take a moment and help make F3 even better via this survey: http://fluidsurveys.com/surveys/marley-7/f3-raleigh/
