Not named above: Bandwagon
Today 11 brave men came out for a simple but effective beatdown @ The Mighty Oak.
The THANG:
Mosey around school parking lot and COP near BBall Court
- SSH IC x 20
- Toy Soldiers IC x 20
- Monkey Humpers IC x 15
- Merkins IC x 10
Mosey around to Bus Entrance to school and Partner Up
- Partner 1 runs to last bball hoop and does 10 burpees then runs back while Partner 2 does LBCs
- Flapjack
- 8 burpees and Low Flutter
- Flapjack
- 6 burpees and Mason Twists
- Flapjack
- 4 Burpees and Low Dolley
- Flapjack
- 2 Burpees and Hold Elbow Plank
Mosey to front of school and planter boxes
- Left Leg Box Steps x 10
- Dips IC x 20
- Right Leg Box Steps x 10
- Erkins (incline merkin IC x 10)
- Box Jump Ups x 10
- Derkins IC x 6
Mosey to School Parking Lot
- Left Plank walk to median
- Right Plank walk to next median
- Bear Crawl back to 2nd median
- Crab Walk back to 1st median
- Lung Walk to median
- Broad Jump to 2nd median
Mosey to Rock Pile for Arm Burnouts
- Curls and Skullcrushers IC x 20
- Ladder down to 8, 6, then back up to 8, and 10.
Mosey back to Cars for Low Slow Squats IC x 10
DONE
Moleskin:
- Simple, yet effective workout today. Ladders up and down always deliver. THE BURPEE was totally abused today. Good thing Outlaw was not there.
- No one showed for Standard so YHC got more rest in his car from 0500 – 0530.
- 11 was 200% growth from YHC Q over at PAINinsula yesterday so that's progress. Maybe when the GoRuckers heal up #s will increase, or maybe it's just me? :sadface:
- Sign up for F3 Dads Camp @ Camp Thunderbird. It's awesome! LINK HERE and this is the first time they are capping the # of attendees. So, hurry up!
- Thanks for opportunity to lead again. Hope the PAX enjoyed it. Heading to Race City soon. #PYA