Give me 50

At this point Blackberry would have hurled but was afraid the severe stomach acid would have dissolved his teeth.

Loveseat, Butterfinger and FNG TOUCHE (pronounced “douche”) joined me to celebrate my last day at… 50? wow things are going fast if you’re trying to hold on to that one.  So we had a theme 1×50, 10+10+10+20, 50×1… and frankly I was worn out from 3 previous days of working out, prepping for Monday’s Q, and dodging galloping horses on East Beach while rucking with UptownGirl, Stumpe and D2 on Sunday.  (TOUCHE said he and his dodged the same A-hole on the horse.)

WARMUP

This a new favorite of mine.  It sounds stupid, it looks stupid, it feels stupid, but it could just save your butt, er, save you from some really sore hamstrings, which really got me after Loveseat’s 40 Burpees on Thursday.  Arm circles while bent over at 90 degrees, bending over as far you can and getting a good bounce in your hamstrings.

5O BENT OVER ARM CIRCLE HAMSTRING STRETCHES

  • 10 FWD, 10 BWD, 10 FWD, 10 OVERHEAD CLAPS (ie forward parallel to ground), 10 SEAL CLAPS (ie downwards

50 Seal Clap Side Straddle Hops

50 ABs (would I do a Q without those?)

  • 10 Gymnast crunch 4CIC
  • 10 Big Boy Situps 4CIC
  • 10 World War I Situps 4CIC (flat on ground, hands over head, touch toes)
  • 20 American Hammers 4CIC

10/50 BURPEES

Dumbbells:

  • 10x 4CIC  Military Press
  • 10x 4CIC CURLS
  • 10x 4CIC Bent Over Row
  • 10x 4CIC weighted Heels to Heaven


20/50 BURPEES

Moonlight walk with weights held overhead around the parking lot listening to Blackberry complain about his severe stomach acid from Bulletproof Coffee (now they now why Blackberry belches) with the occasional:

  • 30/50 BURPEES
  • 40/50 BURPEES

Dumbells, OYO:

  • 20x  Military Press
  • 20x CURLS
  • 20x Bent Over Row

AB finale

  • 10x weighted Heels to Heaven
  • 10 Gymnast crunch 4CIC
  • 10 Big Boy Situps 4CIC
  • 10 World War I Situps 4CIC (flat on ground, hands over head, touch toes)
  • 10 American Hammers 4CIC

Burpee Finale

* 50/50 BURPEES *


At this point Blackberry would have hurled but was afraid the severe stomach acid would have dissolved his teeth.  He decided to forgo the planned but not yet tried “Chuck-Ups” – Weighted Burpees with double dumbbells combined with a curl and overhead press on the jump up.  Maybe next time.

Stretch & Bundy Squat, COT, Prayers

FNG Tucker Lewis (AKA son of Butterfinger), 24, joined us from Atlanta.  Tucker is currently an accountant with DELOITTE and was therefore christened with the F3 name “TOUCHE.” (not to be mistakenly pronounced like the French “Touché”)

Welcome Touche!

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