Geek Week continues celebrating my 55th BDay and 2 year anniversary in F3. Each day, we will work on a part of the body. Today was a good one. Shoulders, Back and Triceps. Gotta love rocks! 12 PAX including 62 year old FNG Sparky – welcome!
Warm up
- Good morning
- Sir Fazio
- Seal claps
- Overhead claps
- Michael Phelps
- Plank calf stretch with alternating arm raises
Thang 1 – Ladder work with traveling rocks
- Starting point – 10 Dips
- 1st light – 10 Rock Rows
- 2nd light – 10 Rock Presses
- 3rd light – 10 Rock Tricep Ext
- 4th light – 10 Rock Bent over row
- 5th light – 10 Rock Side arm flies
- Cool down with 10 extra rock presses, 10 extra side arm flies and 10 front arm raises
Thang 2 – 5s on the hill
- Warm up with 10 crab cakes and 10 crab dips
- Top – Crab dips
- Bottom – Crab cakes
- Cooled down at top of hill with 55 air presses (in cadence)
Thang 3 – The finish
- Mosey (most of the way) back to flag – oh wait flag never showed up
- Finished strong with a 30 yard crab crawl
Thang 4 – Have a nice day