28 of NoCo’s strongest tested their survival skills in the wilds of the Might Jungle. Here is their story…
Mary:
Mosey to the pull-up bars.
· Forward Fold 30 secs
· Arm Circles 30 secs
· Arm Stretch 30 secs each side
· Windmill x15 IC
· Mountain Climbers x15 IC
The Thang:
· 10 Pull-Ups
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans + 30 Knee-Ups
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans + 30 Knee-Ups + 40 Lunges
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans + 30 Knee-Ups + 40 Lunges + 50 Leg-Ups (25 IC each side)
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans + 30 Knee-Ups + 40 Lunges
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans + 30 Knee-Ups
· Run to the 2nd island and back. Plank when done.
· 10 Pull-Ups + 20 1-Leg Mericans
· Run to the 2nd island and back. Plank when done.
· Due to grumbling by the PAX, I gave them a break on the last set of Pull-Ups, and gave them a new exercise in its place. I called these “Let-Downs”…from a hanging position, lift your chin over the bar, then let your body back down. (You’re welcome!!!)
· Run to the 2nd island and back. Plank when done.
With 15 minutes left, some of the PAX peeled off to start on the mulch, since there was a funeral starting at 10. The rest of the PAX continued the adventure.
· Mosey to the blocks
· Block Webbs 1/4…5/20
· We were 4 blocks short, so the remaining PAX took turns flipping the tire 4 times each, and then switched out with others on the blocks
· Curls x15 IC
· Chest Press x15 IC
· Skull Crushers x15 IC
Mary:
· Dot the “I” x15 IC
· Sally Mericans x10 (on my “up”, on my “down”)
· Elbow Plank x1 min
Moleskin:
· Huge numbers for the M-J today! I was expecting a light crowd due to the Coyote, but I think Shaken’s last minute call to help spread mulch brought out some additional PAX. Props to Shaken on coordinating that! And a shout-out to Topgun for offering to get his truck dirty for the cause!!!
· It was great to see the PAX helping each other on the pull-ups, and making sure no man got left behind. That is one of the things I love most about F3, and F3 LakeNorman especially!!
· Special Sauce and Kid Rock started in heavy with the mumble-chatter, but that didn’t last long!
· Tweeter and Foghorn Leghorn crushed it out there! I saw F-L serving at church on Sunday, and was looking for signs of pain…I saw none! Strong!!!
· Every time I saw Master Po during the beatdown, he had a smile on his face!? That dude is either an animal, or twisted!!!
· I hope everyone enjoyed the Let-Downs!!!