6  Pax were represented this morning at #Bedrock. Here’s what transpired:

Welcome/Disclaimer

Mosey to get coupons and then to Checkpoint 1 at the track for Warmarama (IC):

-Side Straddle Hop x50 (100) Yes!

-Slow Wind Mill x10

-Hillbilly x20 (40)

-Toy Soldier x20 (40)

-Dwight Schrute x15 (30)

Get coupons and Zamperini to the field/track.

Partner up: Partner 1 does a farmer’s carry of 2 coupons while partner 2 does 50 lbcs. Then partner 2 sprints to meet partner 1 to do the same. For the next round do 50 WWII’s and keep alternating between LBC’s and WWII’s until two laps are made around the track.

Get blocks and in cadence:

-Curl x20 (40)

-Bent-over row x20 (40)

-Overhead press x20 (40)

-Squats x20(40)

-Skull crusher x20 (40)

On your 6:

-Chest press x20 (40)

-Low flutter x20 (40)

-Windshield Wipers x10 (20)

-Christian McCalf raises x23 (46)

 

Get coupons and Zamperini up the stairs to the school.

4 Corners exercises began

Corner 1:

-Mountain Climber x20 (40)

-Burpees x10

Sprint to next corner

Corner 2:

• -Donkey kicks x20 (40) (YHC was asked for clarity when saying, “You should feel that in your butt.”)

-Alternating T-Planks x20 (40)

-Plank jacks x15 (30)

Sprint to next corner

Corner 3:

-Pickle pounder x20 (40)

-Glute bridge/rock the block x5 and hold x10 reps (25)

-Freddy Mercury x20(40)

Sprint to next corner

Corner 4

-Suzanne Somers x20 each side (80)

-MH’s x15 (30)

-Peter Parker x20(40)

Sprint to next corner

Corner 1

-‘Mericanator (5 diamond, 5 regular, 5 wide) OYO

-Inchworms x10 (20)

-Homer to Marge x10

Sprint to corner 2 and back

Out of time so get coupons and Zamperini back to base.

Blocks up

Mosey to picnic tables for (IC):

-Inclined ‘Mericans x20(40)

-Dips x20(40)

Recover, Recover

COT/Namarama/Prayer

Moleskin:

Thanks for coming out today fellas. It was great to have @F3_fishsticks with us from #TheFort.

Prayer Requests/Announcements

-Unspokens among F3  brothers in all circles

-Praise for 66’s daughter Harper and her continued recovery.

-3rd F: Bedrock will converge next Saturday 3/11 at the Cornelius Community Garden, just off Exit 28 and east on Catawba near Smithville Park for the Annual Cornelius Community Garden Refresh at 8am preceded by 7am workout at Smithville Park. https://f3isotope.com/?p=258531

Until next time.

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, etc.)