Pax in attendance: 4Howa, The Mick, Lights Out, Tank, Optimus, Bob Villa
QIC: Kato
Pre-Warmup: We did an Indian Run to the entrance and back
Warump: ACF, ACB, Squats, BACF, BACB, Merkins, Squats, Scorpion Dry Docks Right Leg, SSH, Scorpion Dry Docks Left Leg, Moroccan Night Club, Perfect Squats, Perfect Squats, and Perfect Merkins.
The Thang:
We started with 10 IC Shoulder Presses with our coupons in the standing upright position. Then we went straight to seated Shoulder Presses for the same 10 IC count. We partnered up and here’s how the rest panned out.
While one Pax ran around the AMP, the other partner did as many Right sided Turkish Getty Ups. Switched. Then we did the Left Side as well with a repeat of the timed run around the AMP.
At this point of the backblast, and having just come from The Tool’s funeral/wake my mine went to mush. I got too emotional and forgot the rest of the workout.
Moleskin: This completed a longer than expected Manniversary week (week and a half) for me. I had to switch last Monday’s Patmos due to a sailing event I couldn’t pass up so thank you to Al Gore for switching. First off, I’m so impressed by our RESPECT Crew. I’m only less than 5 years away from turning 50 and if I can have the same intensity and commitment to the workouts like you all I will be blessed beyond my years on this earth. R.E.S.P.E.C.T. and TCLAPS to you all. You are my heroes and inspiration for the past three years here at F3NWIND.
I’ve done the Turkish Getty Ups before but as an introduction here at Patmos I only did one set each arm because it is an awkward movement and should be done slowly as to not hurt ourselves. To be honest the pre-run was rough for me and didn’t seem too easy for these Pax. What I do know is my shoulders were sore waking up today, 5/25/21, but it was Bob Villa’s VQ? at Troy so I had to put my big boy panties on this morning. As always, an honor lead you great men!
Kato