It was a beautiful morning with low humity and the temps around 66 degrees. I love this time of year as we start shifting to fall. Mulligan showed up on time with Toxic not far behind. Jorel made it at the normal start time of 5:34am. Lets go!
Warmup:
- 30 SSH
- 10 Slow Deep Squats
- 15 Windmills
- Arm Circles
- 15 IST
The THANG:
Mose over to the playground and partner up
- P1 – Step ups x15 per leg
- P2 – Pulls amrap
- Switch-a-roo
- P1 – Dips x 20
- P2 – incline merkins x20
- Switch-a-roo
Mose to Queens corner, god save the queen!
- Mohammed Ali x20
- Freddy Mercury x20
- Bull dog merkins x20
Side step down Park Grove switching half way
- Slow deep squat x20
- Power to People x20
- Shoulder touch merkins x20
Lunge down Mayberry Pl.
- Burpees x10
- Moan & groan
- Burpees x10
Sprint up Parkcrest st.
- CMC x20
- Police pull up and there was Skynet!(Ponch)!
- Stretchy Stretch time with Ponch in full unitform!
- Various stretchs with runner pose, and others; Lots of conversation and loosing control…. Oh well.
Run back to COT for Mary
Mary:
- Passed around Mary a few times to the Pax choice
Moleskin:
- Great to see Ponch coming off his night shift to join in the workout. RESPECT!
- Prays and thoughts around Mulligan around his travels to Finland next week
- Prays for Toxic to remove the evil toxins from his body
- As always, impressive work Gentlemen. I am honored to be a part of F3 and thanks to Amen for allowing me to lead