- When: 06/25/2020
- QIC: Sofa
- The PAX: Flo, Left Turn, Three-peat (R), Wasted, Saigon Sam (R), Bada Bing, Air Bags (R), Slash (R), Faceplant (FNG), Bloomer, Partyboy, Dollar Bill, Outhouse, Gizzard
15 Pax showed up for Throwdown Thursday (2nd meathhead workout of the week at HN, i.e. limited running more strength training to better the beach bodies)
Warm-up
- SSH (15 IC), Michael Phelps (10 IC), Hill-billies (10 IC), LBAC (10 IC), LBAB (10 IC)
- Two stair laps
The Thang
Round 1 of Tabata workout: 35 seconds of work, 10 seconds of rest of 28 exercises below
- 45 lb plate rows
- Merkins
- 25 lb get up and overhead press
- LBCs
- Jump rope
- Air pull ups
- Battle rope
- Diamond merkins
- Flutter kicks
- Ruck squats
- Plank
- 45 lb plate overheads
- Big boy sit ups
- 25 lb upright row & twist
- Staggered merkin
- kb swing
- Heels to heaven
- jump rope
- Staggered merkin
- 2 handed kb bent over row
- 6 inches on your 6
- slam ball
- Wide grip merkins
- ruck plate sit ups
- Heels to heaven
- Cross body curls
- Monkey humpers
- Medicine ball American Hammers
Rinse & repeat as much as possible
COT
Thomas Jefferson Quotation: “I am a great believer in luck, and I find the harder I work, the more I have of it.”
Variations: “The harder I work, the luckier I get.”
Welcome FNG Faceplant, Saturday workout at Mickler at 7am, prayers for McD’s surgery & everything else unsaid