We’ll Never Be Royals

14 commoners and 1 royal posted this morning at Diamondhead.  Here’s what we did…

Warmup:

SSH x 20

Imperial Walker x 20

Mountain Climber x 20

LBC x 20

 

Mosey to Basketball Court:

Swings x 20

Dips x 10

 

Swings x 20

Hammer Curl x 20

Dips x 10

 

Swings x 20

Hammer Curl x 20

Upright Row x 20

Dips x 10

 

Swings x 20

Hammer Curl x 20

Upright Row x 20

Tricep Extension x 20

Dips x 10

 

Snatch x 20

Dips x 10

 

Snatch x 20

Push Press x 20

Dips x 10

 

Snatch x 20

Push Press x 20

Lawnmower x 20

Dips x 10

 

Partner Up:

10 Hand Slap Merkins

10 KB Crunches

10 KB Step Ups each leg

10 Hand Slap Merkins

10 KB Crunches

10 KB Step Ups each leg

 

Mosey to baseline for partner work:

Partner 1 start on 80 Goblet Squats

Partner 2 run to gazebo for 10 Derkins

 

Partner 1 start on 100 Renegade Rows

Partner 2 Bear Crawl up the ramp and mosey back

 

Partner 1 start on 100 Chest Presses

Partner 2 run to top of stairs and back

 

Partner 1 start on 100 Sumo High Pulls

Partner 2 run to gazebo for 10 Dips

 

Back to Lot for Mary:

Figure Eight x 10

Wood Chop x 10 L

Wood Chop x 10 R

Merkin x 15

 

Announcements:

Tesla with the takeout and inspiring story of a Vietnam refugee he knows.  Reminds us to be thankful for a lot of things.

Sign up for Speed for Need’s Memorial Day Patriot 5K – they need more people to push chariots for vets.

Rev has the Q at Fortitude Tuesday.

Upcoming F3 Expansion includes Colorado Springs, Lexington, Detroit, and Arlington VA – email expansion@f3nation.com if you know people in those cities who might be interested.

 

NMM:

The AG parking lot was aflutter @ 5:30 this morning when the Diamondhead pax  noticed F3 co-founder OBT warming up.  No pressure Turntable, but this can’t suck.  Not with F3 royalty in the house.  It was a lot of familiar exercises this morning but not a lot of rest.  Many reps throughout and just a brief warm up and Mary.  No planks or 10 counts.  We used the dips as our rest.  This group was unfazed and sped through the partner work in the second half.  Thanks to the Pax and Ribeye for the opportunity to lead.

 

One thought on “We’ll Never Be Royals

  • April 30, 2018 at 9:55 pm
    Permalink

    This was great for a playlist and the I don’t know how a guy is nice as you can you be so damn mean

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