F3 Greenwood

Conditions: humid

Disclaimer: given

I have been wanting to incorporate some weights for some time now into our workouts, but the time never was right. Mainly because I have not Q’d in a long time (went ahead and called myself out). I loaded my truck bed the night before with several different lb dumbells, a plate and a wheelbarrow to carry them all. I arrived at Fury a little early to have everything ready to go at 5am and the fun began.  Instructions were given that this would be a partnered, different exercise/stations workout, much like one would do in a typical gym.  3 sets of one exercise (8-12 reps) then rotate to the next exercise/station. At each station, we worked 2 different body parts, allowing for a good mix and superset. If you finished before other stations, we did abs and burpees.  We finished 2 rounds and then ran to bottom of Fury Rd and back (approx 3/4 mile).

The Thang: 

Station 1

Body Part: Chest and Shoulders

Round 1 Exercises:  lying down dumbell press – 40lb and side dumbell raises – 10lb

Round 2 Exercises: lying down dumbell flys – 20lb and front dumbell raises – 10lb

Station 2

Body Part: Biceps and Triceps

Round 1 Exercises: single arm dumbell curls – 20 or 30 lb and dips on bar

Round 2 Exercises: single arm dumbell hammer curls – 30, 35 or 40lb and overhead one dumbell tricep extension – same weight choice

Station 3

Body Part: Back and Legs

Round 1 Exercises: bent over dumbell row – 35lb and coupon goblet squat

Round 2 Exercises: pull-ups and bonnie blairs

Ran to bottom of Fury Rd and back.

BOM

Announcements: Saturday workout is at Fury

Prayer Requests: Rocky

NMM:

All Pax seemed to enjoy a change of pace from coupon and body weight work. It’s good to change things up mentally and physically.  Mumblechatter was strong from the time Alpo tried to lay down with the 40’s and went through round 1, but the weight has a way of “weighing” you down.  I had a round 3 planned, but Sugar’s leader mentality wanted a good sprint; Sugar is always willing to help one lead. Alpo and Duggar toyed with everyone on the quick run. It was a good workout and sleeves were tight at the end. Great work men!

-Sour