A strong showing of 20 pax this cold, windy morning to kick-off the weekend. As we gathered, there was a lot of micro-flexing and anticipation to get moving. Kotters to Bangkok, Acolyte and Purdy Mouth – glad to have y’all back with us. Also, welcome to FNG – Dr. Teeth (aka Brandon Daniels). Schrute making the rest of us look like we are hoarding all the goodness of F3. Reach out to new, bring back the old – keep talking it up!
After the welcome and disclaimer, we got to moving along to get away from the windy point.
Warm-o-rama
- Side Straddle Hops 4CICx20
- Carrot Pickers 4CICx10
- Downward Dog Stretching
- Baseball Stretches
The Thang
- Pull Ups OYOx5
- Rail Leg Raises OMUx10
- Irkins OMDx20
Mosey to the flagpoles with a stop at my truck to pick up coupons. Due to the number of pax, YHC was short on coupons. Thank you to the pax who diverted to pick up stones from the bridge. That will teach me to think small – again strong showing.
- Alternating Shoulder Taps 4CICx15
- WWIs/Big Boy Sit Ups OMUx20
- Merkins OMDx15
- Rinse & Repeat
Mosey to the front of the Convention Center and set the coupons aside to rest. Raccoon Crawl and return to find a piece of the wall for your own.
- Irkins OMDx15
- American Hammers 4CICx10
- Dips OMDx20
- Rinse & Repeat
Gather coupons and mosey to back of Convention Center and partner up.
- Partner A – Pull Ups on rail OYOx20
- Partner B – Dodo Birds 4CICx10
- Merkins OMDx15
- Rinse & Repeat
Mosey back to front of Convention Center, set the coupons aside to rest. Raccoon Crawl and return to find a piece of the wall for your own.
- Irkins OMDx15
- American Hammers 4CICx10
- Dips OMDx20
- Rinse & Repeat
Gather coupons and mosey back to the flagpoles.
- Alternation Shoulder Taps 4CICx15
- WWIs/Big Boy Sit Ups OMUx15
- Merkins OMDx15
Mosey to return coupons and return to the gazebo.
- Pull Ups OYOx5
- Rail Leg Raises OMUx10
- Irkins OMDx20
Mary
- FlankSteak led Box Cutters 4CICx25
Announcements: Bridge Run – sign up. Run or Ruck. Double Dipper on Q for The Bear tomorrow – apparently no arm work…
Thank you for the opportunity to lead.
Aye!
Gander