Q: Pyro ,
PAX: BlackDog (F3 New Bern), Hambone, Pyro, Polyp, Peeping Tom, Cuddy, Moonshine
FNGs: None
COUNT: 7
A hearty 7-Pax gathered give Moonshine some love ahead of his surgery Tuesday.
No FNGs, so we got it warmed up…
Warm-a-rama:
Frankensteins
Carrot Pickers
Mosey to the light pole and back
SSHs
Abe Vigodas
Skip to the light pole, mosey back
Couple other exercises
Carioca to the light pole, carioca Back
The Thang:
Head to the “Moonshine Track” for The Toughest Tenth:
Lap 1: Burpee broad jump
Deconstructed burpees for the 6
15 Decon Burpees all together
Lap 2: Bear crawl, Decon Burpees for the 6, some more all together
Lap 3: Lunge walk, more Decon Burpees
Lap 4: Mosey, with Decon burpees
Pretty gases and over halfway through the workout, we moseyed to the front of the school for 17s:
Up by the front doors: 11 pistol squats (each leg = 1 rep).
Mosey to the steps, jump off the highest step you can
Mosey to the traffic island for 6 hand release-release merkins
Mosey back, ski jump the steps, and then 10 Pistol squats, same transit, and 7 hand release-release merkins
We did this for 6 minutes, and it was a SMOKER!
Part #3: Mosey back to the Moonshine Track for:
Alligator Merkins- staggered merkins, then alligator crawl out to the frisbee.
“Skip Squats” back- Skip twice, 2 squats, skip 4 times, 4 squats, and so on.
Running low on time, we headed to MARY!
Mary: Head to the wall for planks, Nolan Ryans, floating gas pumps, fire hydrants, and flying dogs.
Mosey back to the flag pole.
COT: Prayers up for Moonshine as he has surgery Tuesday!
We counted, named and prayed!
Good turnout at the beatdown AND Carolina Bagel!
Pyro
PS- Peeping Tom sorry about the photo!
