Some of you may know I participated in the vaccine trial for the Johnson & Johnson vaccine. I got my injection November 10 but was ‘blinded’. Thus, I did not know if I got the placebo or the vaccine. I was ‘unblinded’ in February, after I got the first Pfizer vaccine. So I should be extra Covid protected; at least I hope I am.
For the record, we did 83 burpees. However, Hoedown did 84.
First time(?) for Skeletor. Come back!
VW brought his dog but the dog left early and still doesn’t have an official F3 nickname.
Warmup; 4 sets of exercises: (Vertical exercise (SSHs, etc), Merkin type, Ab and Stretching)
Micro-Murph: 10 pull-ups, 20 Merkins, 30 LBCs and run obstacle course, 3X
To the field for KB Shut-Up Ralphs: (generally 15 each and between each exercise, 5 burpees)
Swing
Hammer Curl
U-gainus
Triceps
Upright Row
Press
Renegade row
Ab-Exercise
Lawnmower
Press (each arm)
Hammer Curl
Squat Goblet
Next, to the parking deck with KB overhead for Jacob’s ladder:
10 KB swings at bottom,
Up the stairs to the top
Burpee at the top
Return and repeat
7 times adding one burpee each time
Back to the parking lot for 3 minutes of stretching
Announcements: April 29, Blood Drive
Buzzcock is getting better. Long recovery ahead.
Hall Pass with takeout