Wednesday, June 15, 2011

F3/Gamucci--BackBlast.6/15/11--The Pole Dance

From SixMike, who offered up as his workout this AM a Very Special Tribute to Seal Team Six ...


The Pax:

Monkeyfeet (Gamucci FNG)

MMOB

OBT

Black Bird

Angrus/Black Sperm

Red Warrior

Heat Mizer

Hitman

CP Jones (Gamucci FNG)

Shack

Moniteur

SuperDave

Gris

Zoot

Girardi

Waco

SixMike (QIC)

Brooks

Silence

Senor Chips

Tango Delta

Tryon

McNugget

Rook

THE Cougar


The Thang:


Run to Drop Off:

Side straddle hops x25

Mountain Climbers x20

Merkins x15

Run to Thunderdome:

Dips – x20

Step ups – x12

Jump ups – x10

Grab 2 partners (3 total) of similar height and pick a 25 lb 10’ to 12’ long PVC pipe to dance with for the next 30 minutes (during runs we constantly switched from left side to overhead to right side):

Run w/pole to Strawberry Field:

Overhead press w/pole – x10

Military press w/pole – x10

MPX to Steam Plant w/pole

At Steam Plant:

Seal team gamucci sit-ups with pole – 10x

Squats w/pole – x10

MPX along Brier Creek to Colony and back with 2 stops for pole presses – approximately 1 mile

Run to Senator Ramos office for 5 minutes of Mary:

Peoples Chair

Hello Dolly

Knee up

Flutter kicks

Planks

NakedMan Moleskin:

_ WarBaby: Silence of the Silence

_ WarDaddy: Angrus

_ Quote of the Day: OBT’s response when asked if he liked Seal Team Six workout, “me no likey”

_ Observation: While being passed by Seal Team CP, Mizer and Silence on the MPX during a left side carry noticed CP and Mixer with the right side carry and Silence with the correct left side carry – did CP and Mizer go to C Hill and Silence go to State? Just asking ...

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