16 gathered on a nice spring morning in January. Lots of sweat…..here’s how it went:
Warm-O-Rama
- Helicopters IC X 10
- Cotton Pickers IC X 10
- Michael Phelps IC X 10
- HIgh knees down and back across parking lot
- Butt kickers down/back
- Defensive slide burpees across parking lot (one defensive slide, one burpee, 2 DS 2 Burpees……. to 5, then back same pattern)
Thang – partner up
- Round 1 – Partner A – parking block straddle jumps (Mike Tyson’s over parking block) X 20, then bear crawl to partner at next row of parking spaces
- Partner B – Carolina Dry docks X 20, wait for bear crawling partner, then mosey to blocks
- Round 2 – Partner A – Toddler squats X 10, Sumo Squats X 10, Squat Jump X 10, bear crawl to partner
- Partner B – Carolina Dry docks X 25
- Round 3 – Partner A – parking block squats X 20 (heels on block, go as low as you can), bear crawl to partner
- Partner B – Carolina Dry docks X 25
- High knees down, butt kickers back, rinse repeat
- Blue Hawaiian lap with 10 calf raises on each step on way back to parking lot
- Jack Webbs – 1:2 ratio Merkins/Air presses all the way to 10 Merkins/20 Air presses, then back down. Whew!
Mary
- Dying Cockroach IC X 20
- American Hammers IC X 20
- Low Slow Flutter IC X 10
- Box Cutters IC X 10
- Freddie Mercuries IC X 20
- Heel Touches IC X 20
- Boat/ Canoe
Announcements – March 28 Bridge Run, sign up look for F3 New Bern team. Chatter about a possible Ruck group.
Please continue to pray for Cuddy/Acolyte.
YHC Closed in prayer.
Great work this morning gents, good to have Lumber from Cape Fear join us.
McRib out! Don’t be a LTO.