Location: RUMBLE – The Center of All Things F3 Florence ™️

The scene: 67°, clear skies, ripe for acceleration

Q: Wee Man

PAX: Wee Man (QIC), CDC, Yogi, Spirit Fingers, Paycheck, Pom Pom (Pre-Ruck only), Bunker, Sharpie, Dipstick, Frodo, Nurse Jackie

Disclaimer: I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / Modify if needed

Warm-O-Rama

Little Arm Circles

-Forward x 10 4CT IC

-Backwards x 10 4CT IC

-Overhead x 10 4CT IC

-Front Claps x 10 4CT IC

Buy In

25 CinderBlock Curls OYO

25 Overhead Presses OYO

The Thang:

GLOOMIFIED ™️ Volume 1: A gloomy playlist sampling the best hits of CDC Q’s.

This first track is coming to you live from September of 2019.

Even if you’re little, you can do a lot…

Burp and Merk

Begin a traditional burpee with a single

merkin at the bottom, then complete. Drop

back down for a second burpee with two

merkins, then complete. Pyramid up to 10

and then back down to 1.

A great remix on a traditional exercise. Nice little warmup for what’s to come.

***********

Ayeeeee! We have a letter from a longtime pax, Dipstick.

Dippy writes, “Hey Wee Man, who are you?” He’s referencing the fact that I hate burpees and merkins and just did both so he knows something is up.

************

This next track comes in hot. Whowza! It’s a doozy, a scorcher and guaranteed to make you ponder why you continue to come into the Gloom….

If Only I Had More Time…

4 Corners of Hell

Mosey to 4 Corners Street.

Round 1: Perform 10 burpees at each corner. Bear crawl the short lengths. Sprint the long stretches.

Round 2: Perform 10 jump squats at each corner. Karaoke the short lengths. Sprint the long stretches.

Round 3: Perform 10 BBS at each corner. Karaoke the short lengths. Sprint the long stretches.

Cut it short for time after halfway through round 2.

Mosey to bus loop for Sharpies Wall Crawl attempt.

Mosey to Start Circle

Buy OUT:

25 CinderBlock Curls OYO

25 Overhead Presses OYO

COT

BOM – Wee Man

Pledge

Moleskin:

Thanks for tuning in this gloomy morning for Volume 1 of Gloomified. This session focused on CDC’s past doom Q’s or at least the ones that looked tough (most of them are). I was glad he was there and got his message in Rumble Slack later that day :

“Appreciate the continued reminders of what I used to be able to do. 😂”

Stay tuned for Volume 2 coming soon…..always document your Q’s with a Backblast!

-Wee