Five brave souls and a rainy morning in the gloom, and better men because of it. In the books:

 

Warm up:

30 sec arm circle

30 sec circle arms

windmill (15ic)

motivators (from 5 to 1)

 

The Main Event:

Basic routine: 5 sets of 4 exercises from the F3 Workout Deck; each set included 1x upper body, 1xlegs, 1xcore, 1xcardio.

The sets, by luck of the draw:

 

#1:

30 sec AMRAP wide-arm merkin

30 sec low, slow squat

60 sec low plank

60 sec butt kick

short mosey to keep up the heart rate

 

#2:

30 sec diamond merkin

15 squats ic

25 Freddie Mercury ic

15 mountain climber ic

short mosey

 

#3:

30 sec hand-release merkin

30 sec lunge

15 oblique crunch ic

30 sec high knee

short mosey

 

#4:

30 sec merkin

30 sec smurf jack

60 sec high plank

15 plank jack ic

 

#5:

30 sec Carolina dry dock

30 sec calf raise

25 flutter kick ic

60 yd backward run

short mosey

 

10 minutes remaining time, dealer's choice from other PAX:

15 squat ic

high flutter kick

pyramid burpees from 1 rep to 5

10 WWII

 

Cool down

 

Stayed high and dry under cover, witth 100% attendance and special appearance by fridge. #Gainz, #goodtimes