F3-SSI Ironman. Our traditional light to no running, lifting focused workout. Sure the muscles ache, but the heart rate never gets going that much right?
Any exercise that we do quickly, we can also do slowly and any transition that we do slowly, we can do quickly. And guess what, if you do that you can spike your heart rate. I have seen evidence that FidgetSpinner got his heart rate to 174!
So we fired up the tunes and began our Warm Up with a little UptownGirl by Billy Joel
Warm Up
Side Straddle Hop
Little (and Big) arm circles (forward and back)
Weedpickers
The Thang – the exact order may be off and the numbers varied based upon the groans
Merkins
Squats
Carolina Dry Docks
Flutter Kicks
Overhead lifts from deep squat
Weighted lung walk
– oh yeah, I had some cones in the trunk and put out 7 of them. With weight we lunged to the first cone and walked to the second. Did that down and back. The heavy metal songs were on the tunes by now.
Tempo Merkins
Tempo Weighted Squats
Tempo Carolina Drydocks
Flutter Kicks & Freddy Mercury’s
Karaoke out to the 7th cone and back
One legged Squats
Merkins
Other Leg squats
Merkins
Saturday Night Specials – both sides
Curls
Overhead Press
Merkins
– Motley Crue “Kickstart” provided a second wind to everyone about here (well me anyway)
Rosalita
Mary Janes / Jump Alternating Lunges
Scissors
Serpentine mosey thru the cones and sprint back
Tempo Merkins
Tempo Weighted Squats
Tempo Dry Docks
That’s it
We hit it hard and with little time between exercises. My apologies to Bundy for cutting off his ten count halfway through.
COT – 9 PAX (almost 10 as there was a rumor floating around that Dunker was considering joining us and there was a possible sighting of him in the woods lurking)
Announcements:
HDHH tomorrow
Tap Takeover tomorrow at HQ/GF – it’s Oconee Brewing
Q-Source starts next week – 3x per week – Wednesday mornings, Thursday afternoon & Saturday morning before the beatdown
Come out Thursday for Renegade where DodgeBall is the Q and has invited his Boss to the beatdown (bad idea) – should be fun to watch
Prayer/Praises
Twinkle Toes surgery on Thursday
Bundy’s dad is back in a facility in his hometown closer to his M
F3 St. Simons 