Buckets of Pain

Preamble:

This morning a pyramid of Home Depot buckets greeted the PAX on a balmy Wednesday for Bucket of Fun.

After the “I’m not a professional and exercise at your own risk speech”, we circled up for a short warmup.

Warm-O-Rama:

Warm-up was quick and to the point.

15 reps of side-straddle hops, mountain climbers, and arm circles.

After warm-up, PAX moseyed to the hill with their bucket and coupon for (1) a different kind of workout (2) form accountability.

The Thang:

QIC demonstrated the exercises before the beatdown began. 

Bucket Merkin Tap

With the bucket upside down, perform 1 merkin. While in the plank position, tap the top of the bucket.

Bucket Squats:

With the bucket underneath you, perform an air squat until your butt touches the top of the bucket, then back to the standing position.

Bucket Burpee Tap:

Perform a merkin. While in the plank position, tap the top of the bucket, then stand.

Round 1:

11’s

10 Bucket Merkins at the bottom of the hill.

Carry your coupon to the top of the hill.

1 Squatting Curls

Carry your coupon to the bottom of the hill.

Round 2: 

11’s

10 Bucket Squats at the bottom of the hill.

Carry your coupon to the top of the hill.

1 Squatting Front Arm Raises

Carry your coupon to the bottom of the hill.

Round 3:

10 Bucket Tap Burpees at the bottom of the hill.

Carry your coupon to the top of the hill.

1 Squatting Press-out Press-up

Carry your coupon to the bottom of the hill.

COT:

Prayers for Zima and Chalupa.

Naked-Man Moleskin:

It truly is an amazing testimony to the F3 brotherhood that 8 people would come out in the gloom to push one another to be better.