11 Men, including a visitor from ENC, showed up for a beautiful morning at F3 New Bern’s premier AO. It was an all around good time.
Missioned and Disclaimed the pax started with little Warm-a-rama that resembled the following.
- Paint the Lines from one end of the parking lot to the other.
- Back with some Butt Kickers
- Down again doing High Knees
- And back once more doing Frankensteins
- Carrot Pickers x10
- Imperial Walkers x10
After a moment of indecision of which miserable activity should come next, the Q decided to hit up the band practice field. There the pax found some color coordinated cones. The activity was as follows.
- Backwards run to the Orange Cones, Crab Walk to the Yellow Cones, Plank for the 6 – Wide Merkins x11 SC, Mosey back to Red Cones
- Carioca to the Orange Cones, Bear Crawl to the Yellow Cones, Plank for the 6 – Merkins x11
- Carioca (opposite side) to the Orange Cones, Crab Walk to the Yellow Cones, Plank for the 6 – Diamond Merkins x11, Mosey back to Red Cones
- GAMS (Grown Ass Men Skipping) to the Orange Cones, Bear Crawl to the Yellow Cones, Plank for the 6 – Ranger Merkins x11, Mosey back to Red Cones
- Backwards run to the Orange Cones, Crab Walk to the Yellow Cones, Plank for the 6 – Carolina Dry Docks x11 SC, Mosey back to Red Cones
After collecting the cones, the Pax moseyed back to the school’s front entrance for the following.
- LBCs x25 SC
- LSF x15 IC
- War Hammers x10, 6ct IC
- Mosey around the front circle
- Rinse and Repeat
Quick stop to drop the cones at the front and then around to the covered area.
- 50 Calf Raises OYO
- Toddler Squats x20 SC
- Bulgarian Split Squats x12 each leg, then 10, then 8.
- Step Ups x20
- Copperhead Squats x20
- 25 Calf Raises OYO
From there we moseyed over to the pull up bar for good ole Wall Sits and Pull ups. Then a 5ct down the line of some Balls to the Wall. A second round of pullups was passed over so that we had time for the last stop YHC had planned.
We were going to do some goat roping but didn’t want to scare S’mores off, so instead continued past the farm animals and onto the football field for Burpee Cardio Heart Attacks.
- 2 cones, 20 yards apart. 2 burpees on one side, mosey to the other line for 2 more burpees. Rinse and repeat back and forth for 10 minutes.
- Final stop at the goal post for 2 rounds of hanging leg raises and planks or hollow hold.
At that point, it was about 7:59 and all were spent. It was a slow mosey back to the “shovel flag” for count and Name-a-rama with a solid Amen.
6 for coffeeteria at Carolina Bagel.
どうもありがとう
Mr. Roboto