7 Pax posted for a not so typical F3 Boot Camp at Fury. Most Fury Boot Camps are high intensity, always on the move, kick your arse workouts. And while these are great, from time to time it’s nice to be able to throw around a little weight (Gotta temp Sour to post somehow). Unfortunately with all F3 workouts being held outside it’s difficult to have easy access to weights. But with the addition of the dumbbell box at Fury we have just that.
Conditions: Wet
Disclaimer: Given
Warm-up:
1 mile run – down Fury Road, up Hibachi Hill, and back
The Work:
Complete 3 sets at each rotation then rotate to the next station
Station #1:
Pull-Ups x 10 reps
Overhead Presses (using Coupon) x 20 reps
Station #2:
Dips x 10 reps
Alpos (using 35 lb. kettle-bell) x 20 reps
Station #3:
Bench Press (using 30 lb. dumbbells) x 10 reps
Merkins x 20 reps
Station #4:
Curls (using hammer curl bar don’t remember the weight, but it’s heavy) x 10 reps
Mr. T Curls (using large bricks) x 20 reps
Station #5
Weighted Lunge Steps (using 30 lb. dumbbells) x 10 reps
Bonnie Blairs x 20 reps
Station #6
Side lat raises (using 10 lb. dumbbells) x 10 reps
Front lat raises (using 10 lb. dumbbells) x 20 reps
Station #7
V-ups x 10 reps
Big Boy Sit-ups x 20 reps
Everyone was able to complete work at each station.
COT:
Count-o-rama:
Name-o-rama:
Announcements:
* Need a Q for Saturday’s workout at Fury
Prayer Requests:
* Pacer’s Mom and Uncle
* Lawson Still
* Our Pax who are struggling with injuries or daily life
* Alpo’s relative passing (Thank the Lord that he doesn’t depend on us to verbalize all of our prayer requests. I forgot this one during the prayer.)
BOM:
NMS:
* Great group this morning and great conversations as well.
* When doing this type of workout I like to get there early so I can get the equipment set up before hand. So as usual I get there a few minutes early only to find that the key is not where it usually is. “Hmm… nothing but spider webs here. I wonder where the key could be. What the heck am I going to do now.” As 0500 hits and Alpo informs me that he had to move the key because someone has a fear of spiders. So… he moves it about 6″ from one small hole to a bigger hole. Yep, no spiders will ever want to live here. But, the day was saved and I didn’t have to come up with a new workout on the fly.
Until the next Q…
The Meter is paid in full