16 posted. 81 degrees at 5:30. No more to say. Here’s what we did:
Warm-O-Rama
- Good mornings IC X 10
- Imperial Walkers IC X 10
- SSH IC X 10
- Merkins (slow, count 1,2,3 to down position, count 1, 2, 3, to up position) IC X 10
- 5 Burpees OYO
mosey to far corner of Union Point near entrance for…..
Thang
- 5 Sumo Squats, 3 jump squats, 20 each leg walking lunges – we followed this sequence until we reached corner by gazebo followed by
- 5 super slow Merkins (as described above), Bear Crawl for 10 seconds back to slow Merkins – followed sequence until we reached flag pole corner, mosey to entrance corner for
- 5 burpees, backwards run to corner, 5 burpees then sprint to next corner, following this sequence until we reached 35 burpees (now back at Gazebo corner)
- 10 Iron Mikes (5 each leg) with defensive slides, followed this sequence until we reached corner at entrance, lined up along curb for
- 7’s with Merkin in the middle – 1 Dirkin on curb, bear crawl to middle for merkin, bear crawl to opposite curb for 6 Irkins, crawl bear to middle for merkin, crawl bear to opposite curb for 2 Dirkins, etc
Mosey to field by flags for Plank Leap Frog ( YHC still can’t remember what this is called), then
Mary
- Plank Jacks IC X 20
- Heel Touches IC X 40
- Mountain Climbers IC X 20
- Dying cockroaches IC X 20
- Box Cutters IC X 20
- American Hammers IC X 20
Counted, named, announcements (Iron Pax challenge now going), prayed.
Great work today men, always a pleasure to lead. Another year in the books, and I can’t imagine life without F3. Thanks for always pushing me every single time we get together.