Bears and Burpees


2 days late, but it’s in the books………………20 showed up to the finest AO around for a cool, but much needed fall morning. This is how it went down:

 

WARM-O-RAMA

  • SSH x 25 IC
  • IST x 15 IC
  • Cotton Pickers x 15 IC
  • Mericans x 15 IC

THE THANG

Mosey to Wall

  • People’s Chair w/ air presses x 20 IC
  • BTW (30 secs)
  • 5 Burpees OYO

Mosey to Eagle Ridge Rd.

Bear Crawl up Westmoreland w/ stops at each street sign complete 5 Burpees OYO

Lunge walk to Rock Pile

  • Curls x 15 IC
  • Skull Crushers  x 15 IC
  • Overhead Press  x 15 IC

Move 3 rocks to your right

  • Curls x 10 IC
  • Skull Crushers x 10 IC
  • Overhead Press x 10 IC

Move 3 rocks to your right

  • Curls x 5 IC
  • Skull Crushers  x 5 IC
  • Overhead Press x  5 IC

Return rocks and do 5 Burpees OYO

Mosey to the playground and Partner up

  • P1 Step ups each leg x 10 OYO
  • P2 pullups x 10 OYO

Flip flop

  • P1 Squats x 15 OYO
  • P2 Australian pullups x 15 OYO

Flip Flop

Circled up around the playground Magnus lead us off for a Merican Time Bomb

  • MTB 7 > 1

MARY

Pax took turns calling exercises (Can’t remember who, but it was awesome)

Last exercise: 5 Burpees OYO

Recover,Recover

MOLESKIN

  • Thanks to everyone that showed this morning.  Always enjoy the mumblechatter that The General brings each and every week. Tried to get people involved this morning, calling Audibles instead of Burpees (my plan)……so big Thanks to those that stepped up.
  • Thanks to Magnus for giving me the chance to lead such a fine group of gentleman….except  Titan(Panther blanket was too cute….so feminine)
  • Great to see some Davidson guys at the General.  Just need to know if you checked with Duvall before crossing over?
  • Honored to be associated with F3….I wouldn’t be able to do the things I do without the support from each and every one of you.   
  • If you haven’t lead a workout before, sign up today……….it’s a blast!

Until next time

-E