AO: Donut Shop
Number of Pax: 9
Pax Names: Bergundy, Cadaver, Giuliani, Kipling, Lead Pipe, Mars, McFeely, Restore, Sir Topham,
Number of FNGS: 0
Warmup: SSH to 10, Light Jog around Pilgrim building
Equipment: Coupon and two 8 lb bricks for each PAX
100 reps of 10 exercises in order of DAMMIT CAFE
Start with 20 reps each
ALPHABET(on back, spell entire alphabet with feet)
MERKINS with Coupon
MILITARY – overhead press with Coupon
IMPERIAL SQUAT WALKERS (1 is 1) or INFINITIES(on back make infinity with feet)
TOBOGGANS – on your 6. Lean back with feet and knees together feet off the ground, pull feet in and then extend feet out. One is one.
CURLS with Coupon
AMERICAN HAMMERS with 8lb brick in hands
FREDDIE MERCURIES or FLUTTER KICKS
ENFORCERS – (Hold two 8lb bricks, semi-squat, feet wide, reach across in full extension jabbing motion with each hand, then across in upper cut across motion with each hand) Two is one.
Light jog around building.
Go to 40 reps of each of above DAMMIT CAFE. Continue with full Alphabet for each of the four sets. Light jog in between each set.
Repeat DAMMIT CAFE for 30 reps each
Lastly, DAMMIT CAFE for 10 reps each.
If PAX finishes all 4 sets in 45 min they’ve completed 1004 reps. We had a few do so.
If PAX finishes through 3 sets they’ve completed 903, a pretty healthy beatdown still.
A perfect morning for this beatdown. 35 degrees at the start. Zero clouds in the sky. Unfortunately missed the photo op. But picture a perfect day with 9 steaming gentlemen standing around for coffeteria after the beatdown. Was glorious.
COT: This workout was created due to my ankle ailment with an impending May 1 surgery. I’ve been unable to do many F3 workouts. One day I wrote down 10 exercises I could do and wanted to make a goal of 100 reps each. Using the first letter of each, I organized them and created DAMMIT CAFE. It is important, when challenged with an obstacle, to focus on what is possible rather than what is not. Could’ve easily wallowed in the fact that my ankle is bad and am unable to workout. Instead I’ve been able to build this workout, and many others. When life throws challenges your way, take the path to focus on what is possible rather than what is not. Your world will be a brighter place.
1 thought on “04/26/2023 - Donut Shop - DAMMIT CAFE with Sublime”
Forgot to mention, played music by Sublime throughout. Some good grooves. Finished the workout with the Rocky theme.