🔥 WARMARAMA
One loop around the bus loop and some light side straddle hops, arm circles, Michael Phelps, merkins.
To honor my bionic knee’s first go, I played my favorite Daft Punk robot bangers.
💪 THE THANG
EMOM 1: Pure Core
- Minute 1, 3, 5, 7, 9: Kettlebell Pull-Overs.
- Minute 2, 4, 6, 8, 10: Dead Bugs (Hold a light KB straight up in both hands. Slowly extend the opposite leg—keeping the movement slow and controlled—and return).
Mosey to top of Mount Chaplain to take in the sunrise for EMOM 2.
EMOM 2: Upper Body
- Minute 1, 3, 5, 7, 9: Single-Arm Bent-Over Rows (Left) + Strict Overhead Presses (Left).
- Minute 2, 4, 6, 8, 10: Single-Arm Bent-Over Rows (Right) + Strict Overhead Presses (Right).
Mosey back to asphalt.
EMOM 3: Mixed
- Minute 1, 3, 7, 9: Chest Presses
- Minute 2, 4, 6, 8. Curls for the Gurls
- Minute 5, 10: Forearm planks
One more loop around the bus loop to see how running felt. All good.
Mosey BTTF 🇺🇸
🗣️ COT
- Prayers for David’s recovery and DTH’s support.
- Prayers for Machine Head’s growing brood.
Dealer’s Musings:
- Today was my first Q since tearing my meniscus a third time. I am not getting surgery and am feeling out what I can (cannot) do. Being with your brothers certainly beats working out alone in my garage like I have been doing. It was great being back in the fold of F3 brotherhood. Don’t take it for granted.