55/2 - Birthiversary - Chest/Bicep


Today we continue with Geek Week celebrating my 55th BDay and 2 year Anniversary in F3. 17 endured chest and biceps plus a few walkers. When all was said and done, including all exercises, we did 174 merkins and 80 rock curls. Way to go men!

Warm up

  • Good morning
  • Fazio arm circles, overhead clap, seal clap
  • 10 CFM Merkins
  • 5+5+2 Burpees

Thang 1 - Ladder work

  • Starting point - 10 Merkins
  • 1st light- 10 Hand release merkins
  • 2nd light- 10 Big rock Curls
  • 3rd light- 10 Small rocks side curls
  • 4th light- 10 Small rocks chest flies
  • 5th light- 10 Inchworm merkins

Thang 2 - 5s on the hill

  • Top - Inchworm merkins
  • Bottom - Big rock curls

Thang 3 - Court work

  • 5 Merkins
  • Bear crawl
  • 5 merkins
  • Crawl bear

Thang 4 - Have a nice day


See also