Ball Drop and Mike Fess (Grave Digger) not signed up on the website.
Monday Morning Showdown….
11 brave gloom warriors got after it at The Sword today on an exceptionally humid September morning. It went something like this…
Warm-a-rama:
Mosey around the parking lot with high knees, butt kickers, and karaoke and circle up at the front of the church entrance.
SSH (IC) x 20
IST (IC) x 15
Cotton Pickers (IC) x 15
Windmills (IC) x 15
The Thang:
5 burpees OYO (when Firestone posts, you do burpees)
Line up on the curb. Bear crawl to other curb and do 10 mercans. Bear crawl back and decrease the mercans each time by 2 all the way down to zero.
Mosey over to the monkey bars.
Cross over the bars and then do 20 dips on the parallel bars.
Go grab a cinderblock
(10) cinderblock burpees (blockees)
(10) Low Curls IC
(10) High Curls IC
(10) Curls IC
(10) Bent Over Rows IC
(10) Lawn Mowers Right Arm IC
(10) Lawn Mowers Left Arm IC
Cross over the bars and then do 20 dips on the parallel bars. Put Cindy back and mosey over to the sitting area next to the church.
(15) Dips IC
(10) Dercans IC
(10) Incline Mercans IC
Repeato except decrease each by 5
Mosey over to the front of the church entrance.
Grab a good rock.
(15) Skull Crushers IC
(15) presses with low flutters IC
(15) Goblet squats IC
Run around the traffic median and back to your rock
Repeato
Mary:
(20) LBC
(20) Low Dolly
1-minute plank
Recover, Recover
Moleskin:
Great work by all today. It’s always a pleasure to lead a workout, especially at LFC. So many possibilities. I highly encourage everyone to sign up to Q. This only works if everyone steps out of their comfort zone to lead. If you’ve been doing F3 for over 3 months, it’s time to Q. Welcome Grave Digger. It doesn’t get easier, you just get better at it. Until next time….
Caboose