Temp: 31 degrees

Disclaimer: Given

I wanted to try something different at the Shipyard, so I brought a few items from Sour’s gym.  I arrived a few minutes early to set up stations, as my truck was loaded down with toys.

The Thang: 6 stations with 2 exercises at each station.  Pax could partner up or not.  Perform each exercise 1 for two minutes and then exercise 2 for two minutes.  Pax were instructed to give max effort and you will only get out what you put in, since there were no rep requirements.

Station 1: lying down bench press with olympic bar (45lbs) and ab roller

Station 2: curls with preacher curl bar (55lbs) and seated in chair tricep extension (35lb dumbell)

Station 3: overhead press (35lb plate) and low plank

Station 4: goblet squats (37lb coupon) and merkins

Station 5: side/front raises (10lb dumbells) and jump rope

Station 6: burpees and calf raises

We finished one full round and then completed 4 stations at 1 minute for each exercise.

COT/BOM

NMM:

• As mentioned above, this was a workout that you definitely got out what you put in.  If you are not feeling it today in some area, maybe you cheated yourself or you are just a beast like Duggar and Beano (both have already forgotten about this workout apparently, ha!)  If the ab roller was done correctly and you are not sore, you need to walk around with your shirt off…never have I not been sore after that!
• All Pax were moaning at some point once we realized two minutes is a lot longer than you think if you do not stop!
• When we prayed, Mr. Belding brought up a good point about locking car doors this time of year due to thieves.  Very ironic his car was stolen last night!  Mr. Belding: I know you do F3, but you have no business chasing criminals!  Glad you got it back.

-Sour