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Diesel on Fire

Warm-up

20 Side Straddle Hops
20 Side Straddle Hops (OK, so I forgot that we just did them and glad everyone reminded me) – 20 Imperial Walkers
Moroccan nightclubs
One minute plank
Calf Stretches for Damascus who showed up right after they were done.
Downward Dog
Upward Dog
OK enough Yoga

The Thang

  • 20 merkins
  • 15 diamond merkins
  • One minute plank
  • 20 tricep dips on coupon
  • 15 merkins
  • 10 diamond merkins
  • One minute plank – No Chastain I didn’t say less than one minute 🙂
  • 20 tricep dips on coupon
  • Webb 10 jump squats / 40 calf raises
OK, now to move over to some fun merkins, repeat the following two times.
  • 10 hand in front of hand merkins (scissors, whatever we want to call them)
  • 10 elbow plank merkins(starting in an elbow plank, merkin off the elbows until in a hand plank and repeat down and up)
  • 10 reverse hand merkins (start in a merkin position, rotate your hands 180 degrees so palms facing out)
  • 10 side to side merkins (start in a merkin position, lean to one side and do a pushup, back up to center, lean to other side and do a pushup)
Time to grab your coupon and do some 11’s.  This part took some time and there was some whimpering chatter, but I couldn’t hear well enough to alter the course 🙂
  • Start at one end of the parking lot with Mike Tyson’s
  • Rifle carry with your coupon across the parking lot (sorry for the steps Damascus)
  • Dry Docs
  • Keep rifle carrying back and forth.
Move over to the curb for some Diesel cardio
  • Toe taps for one minute
  • Plank jacks for one minute
  • Mountain climbers for one minute
  • 30 low slow squats
Grab your coupon
  • 30 curls for the girls, as Turnbuckle says.  Did a call out for you Turnbuckle, knowing you couldn’t make it.
  • 30 coupon chest press on the your back
  • 30 tricep kick backs (bricks)
  • 30 outside curls (bricks)

Time to get on your back

  • 20 big boy sit-ups
  • 20 heals to heaven
  • 20 flutters
  • 20 lbc’s
  • 20 barking freddie mercury’s (I asked for folks to add an exercise and Miyagi said whatever these are called and began showing a
    freddie mercury only to pass gas as she did it, hence the barking freddie mercury was born and there was way too much laughter during this exercise)
  • 25 coupon squats (Choice from penalty box)

The Moleskin

I want to thank everyone for allowing me to come to Diesel and share some fun exercises.  I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week.  Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.

Announcements

Blood drive 10/17 9:30-1  connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.

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