A strong Pax of 18 posted to Bushwood this morning. Welcome to Down Range Pax Road Warrior, hailing from F3CapeFear. Mission Statement and Disclaimer given and we got started.
WARM-O-RAMA
- Bruce Lee
- Ascending Jump Squats (1 through 5) followed by
- 1 Hand Release Prison Cell Merkin Burpee after each set of Jump Squats
THE THANG
Mosey underneath clubhouse for some static work. Routine included:
- Iron Cross – 1 minute per position – total 3 minutes
- Standard Plank – 1 minute
- Low Plank (not elbow) – 1 minute
- Reverse Plank – 1 minute
- People’s Chair, Russian Style – alternate 1 leg every 15-20 seconds for total of 1.5 minutes
- Dead Cockroach – 1 minute
- Mosey to brick wall with Bear Crawl up ramp
- Aiken Legs
- Mosey back under clubhouse with Crawl Bear down ramp
- Air Presses, IC, 30x
- BTTW – 1 minute
- Side Plank – 30 seconds per side – total 1 minute
- X Plank – 1 minute
- People’s Chair – 2 minutes
- Mosey back to Parking Lot
MARY
- Ascending Squat Jumps (6 through 10) followed by
- 1 HRPCMB after each set of Jump Squats
- Bruce Lee
- Control Freak Merkin until our time was up.
Need HCs for the F3 ENC Convergence of Feb 20. Mr. Roboto and YHC are “in.” Who else?
YHC closed with prayer.
Excellent work this morning. Lots of great Mumble Chatter provided by multiple Pax. Super way to start the day. See you Friday in The Gloom at The Point, where YHC will try to do better at Q’ing.
Bitcoin out!