With a new year and the holiday season behind us, Santa gave to me a few new F3 toys to share with the boys. The them of the workout is a countdown in a ladder style while rotating through the different stations.
Warmarama- SSH, Forward and Reverse Arm Circles, WMH, Michael Phelps
Strava has a feature where if you post over and over again, the name of the location will show up on the strava map, animal house is now on strava as a map location. We started off with a 10 minute run around the map to use this feature on strava. Spit Bucket and I did more of a mosey but the other guys ran a little faster. Check out my run this morning on strava as well as the other guys.
The THANG- 15 stations with a tabata timer
Station 1- balance board- working on stability
Station 2 – overhead pass with the ball. Take the light weight ball and pass it back and forth until the timer says time to switch.
Station 3- farmers carry- grab the two sand bags and walk down and back
Station 4- new toy- gorilla bow, use the handle of the bow as a base and then chest press
Station 5 – Ball toss- take the weighted ball bend down and using an explosive motion throw the ball from the seated squat touching the ground to as high as you can
Station 6- Bowling ball apollo ohnos- hold the bowling ball like you are about go bowling and then do a step back lunge with each leg but don’t let the ball drop… keep that up and isolated
Station 7- punching canonballs and keep them moving so they don’t explode in your hand
Station 8- bands for back muscle extensions
Station 9- sandbag powerups- situp and then chest press and overhead reach with the sandbag till the timer goes off
Station 10- bicep curls with bands
Station 11- mace- curl up to press- another new toy
Station 12- leg extensions inside circular band
Stations 13- Merkins
Station 14- Deadlift 100 lb sandbag
Station 15- Kettlebell Bulgarian squats
In between each station we did a burpee and a 20 yard down and back AYG.
Between the two circuits, we did two sets of circle low squat hold and slow steps right and left..
We finished off the workout with 15 star crunch/X factors. 15 each leg. 15- IC dying cockroaches.
COT: Sign-up to Q and let me know if you want a co-q. I finished off the month of January and Vices Devices. I did tweak my calf on the final day so hopefully that is just something small. I am excited for February and my Mardi-Gras month of love q. Stay tuned and see you soon. Aye!