Tri-Ceps A Burnin!

by | Sep 5, 2017 | Back Blasts

QIC: no-see-um
PAX POSTED: no-see-um, no-ski, bartman, down-under, dba


Great day for a beat down at #TheRanch. Most of us seemed to have a bit of a Labor Day lag to us but nonetheless we out in Work today!

Here’s what went down…..

Warm up:
-Baby Arm Circles
-Air Presses

Circle Burp! (Up to 5 Burpees)

Merkin Mile : merkins and diamonds

Series around Dog Park:
-Lunges then 20 Plank Jacks
-Duck Walks then 20 American Hammers (IC)
-Bear Crawl then 20 Monkey Humpers
-Crab Walk then 20 Dying Cockroaches (IC)

*Can you say feel the burn from the Crab Walks!! Man, those suckers are tough and especially when you have to do what seemed like 50 yards of them.

Mosey back to courts….

Rinse & Repeat with Changes….

-Frankensteins then 20 Carolina Drydocks
-Imp Walkers then 20 Star Jacks
-Sprint then 20 LBCs (IC)
-Crawl Bear then 20 Zebra Kicks

-Sweat Angels
-Heels to Heaven (DBA)
-Diamond Merkins (Down Under)
-Plank/Elbow Plank (No-Ski)
-Mountain Climbers (Bartman)

⁃ Great to have Down Under back with us in the gloom!
⁃ Prayers for Hurricane Irma and all of the South especially us here in LLR.
⁃ Be ready and available to help neighbors and fellow F3’ers with preparations for hurricane where needed.

***Coffeeterria this Saturday at Starbucks if we have no hurricane and all still have power and are okay!