Yeah, I came into it with a plan and a winkie, but that doesn't mean things went smooth.
Warm-o-rama
Mosey through parking lot
High Knees 1st, Butt Kickers 2nd, Karaoke left side, Karaoke right side, mosey backwards
SSH x 20
Windmill x 10
Carrot Puller x 10
Imperial Stormtrooper x 10
The 1st Thang:
10 pullups OYO
Run to 2nd island, or if your a badass to the cars:
Merkins
2 x Right hand on curb, left on ground
2 x Left hand on curb, right on ground
2 x Derkins
Run back to Pullup Bars
Ladder up on the Merkins/Derkins each lap (2,4,6,8, 10 ea)
Ladder down on the pullups each lap (10,8,6,4,2)
Low Flutters, Plank it out, right arm up, left armup…catch breath
The 2nd Thang:
Next up, mosey to Monkey Bars and grab a cinder block
CB swings x 20 OYO
Curl x 10 IC
Dying Cockroach x 20 IC
Overhead CB squat x 10 OYO
Curl x 10 IC
WWII situp x 10 OYO
CB Squat to Press x 10 OYO
Curl x 10 IC
Freddy Mercury x 10
Repeato, but dips instead of curls
CB Swings x 20 OYO
Dips on CB x 10 IC
Dying Cockroach x 10 IC
Overhead CB squat x 10 OYO
Dips on CB x 10 IC
WWII Situp x 10 OYO
Block squat to Press x 10 OYO
Dips on CB x 10 IC
Freddy Mercury x 10 IC
Put the CB's back and one time on monkey bars, mosey for some Mary (10xburpees, pretzel crunch, BamBams, LBCs)
Moleskin
Had a rough Fall and Winter that kept me from F3. Tore shoulder, 2 months of walking pneumonia, then hurt foot to add insult to injury. F3 never gave up on me, just took some time to get back at it. God bless the MacAulay clown car and text train!
Props to the strong men for sneaking in another round of pullups and merkins while us slow guys caught up. And while its doubtful I'll ever give up the time to attend Q school, I'm confident the Pax will continue to …eh hem.. encourage me with subtle corrections on the proper methods of Q'ing.
Glad to have all the chatter this AM, #funFriday! F3 has made a huge difference to YHC, thanks for the chance to lead!
