AVENGERS ASSEMBLE!  Disney and Marvel have invaded everywhere else so why not F3!  YHC had his Capt. America Halloween costume just sitting around collecting dust, so I decided to create a workout that might not turn us into super heroes, but would certainly have us looking like them when we finished.  A running joke in the avenger movies is “who is the strongest avenger?”  In my mind Hulk is stronger than Thor and Thor is stronger than Capt. America.  So through out the workout we did multiple exercise of Capt-Thor-Hulk (meaning the same movement but with heavier weight)

WarmUp:  20x SSH

10x Good mornings

10x merkins – 10x Mnt. Climb – 10x merkins – 10x Plank Jacks – 5x merkins

20x Squats

Part1:  Avengers Circle (2 times around)

Black panther:  bottom half of a burpee (only stand to a low squat position – looks like a cat ready to pounce)

Falcon:  dumbbell arm flaps (because he can fly)

Winter Solder:  One arm kettlebell swings

IronMan:  Jack-a$$ merkins (because ironman is sometimes a jerk and another word for jerk is Jack-a$$)

Black Widow:  Curls for the girls

Capt-Thor-Hulk:  Overhead press 20lbs – 35lbs – 50 lbs

Nick Fury:  Low squat hold with 35lbs (because he really does not do much in the movies)

Part 2:  Spider man lap around the parking lot.  If you have ever watched spiderman crawl up a wall, it really looks a lot like a bear crawl.  So we bearcrawled the straight aways then in the corners did peter-parks, parker-peters, & peter-parker-peters.

Part 3:  Hawkeye laps – using the Philibert the PAX was told to run 1 lap at 75% and remember their time.  After completing the lab we did some squat jumps then the PAX was told to run another lap, with the caveat that every second off (fast or slow) of their first time would equal 1 penalty burpee.  Just like Hawkeye you always hit your target.

Part 4:  More Capt-Thor-Hulk.  This time we did merkins – dry docks – wall merkins.  Followed by squats – jump squats – jump squats with a tuck.

Mary:  Brought 2 new ab exercises the first became known as the Ski-lo (it is a combination of ski-abs and J-lo’s).  YHC failed hard on counting the second exercise which was kind of like heels to heaven but only 1 leg at a time (be on the look out for its return with proper counting). COT:  Thanks for the prays and positive thoughts for the HTL’s.  A couple prayer requests for unexpectedly sickened family members as well as family returning to active duty and a friend who recently lost his job.