It was a Wednesday morning workout at THE Meat Locker where Dr Dolittle mentioned he was more sore after a Burn Boot Camp workout online than he’d been at an F3 workout in a long time.  YHC took that as an opportunity to 1) stop being lazy and grab the Q and 2) to make him Dr D regret that statement.  So 5 men appeared in the hot and sticky morning in hopes of being made sore.  It went something like this….

Warm-O

• 25 SSH IC
• BBBroga style hammy stretch – slow and easy
• 10 Toy Soliders IC
• BBBroga style hip flexor stretch – slow and easy
• 10 Burpees OYO

The Thang

• Mosey to CSE & grab a binch
• 15 Dips IC
• 15 Pretzel Crunch (each side) IC
• 15 Step Ups (each leg) OYO
• 5 Burpees OYO
• .3 mile run then back to your binch
• 15 Decline Merkins
• 15 Box Cutters IC (out-up-in-down)
• 15 Lunges onto the Curb (each leg) OYO
• 5 Burpees OYO
• .3 mile run then back to your binch
• 15 Incline Merkins IC
• 15 Box Cutters IC (up-out-down-in)
• 5 Burpees OYO
• .3 mile run
• 5 Dips, Decline Merkins, Incline Merkins IC
• 5 Pretzel Crunch (each leg), Box Cutters (both directions) IC
• 5 Step Ups (each leg), Lunges onto the Curb, 20 Calf Raises OYO
• 15 Burpees OYO
• Mosey back to the launch pad

Mary

• 15 Jane Fondas (each side) IC
• 15 Low Flutters IC
• 15 LBC’s IC
• 15 Low Dollies IC
• 10 Burpees OYO
• 20 Freddie Mercuries IC

Recover recover

Reflection – Kid themed after an experience at college orientation recently.  They are all 2 years younger socially than they are physically.  There is no playbook for dealing with the scenario, but they need to make up for the missed lunches, walks between classes and after school parking lot hangouts somehow.  

MC

• C# rolled in fashionably late but just in time for the main event, glad you made it bro!
• Dr D – thank you for the comment the other day, it prompted YHC to grab the Q set a goal of making you sore, hope it worked
• Sonar – remind us how old you are…..
• Mater’s beard is gone
• 50 burpees total, always a hit

Pleasure to lead!  Namaste, Bertha