Warmarama:
run around the new improved (and much larger) Lake Forest Parking lot
SSH
Carrot pullers
Squats
Merkins
The THANG:
At the pull up bars
10 pull ups
Broad jump burpee (Master Po is REALLY fast at these!) around back of lot and then run a lap back to pull up bars
10 Pull ups
20 perfect merkins
30 squat jumps (quarter turn)
10 low flutter IC
Broad jump burpee around back of lot and then run a lap to pull up bars
10 pull ups
30 squats
10 Blast Off merkins IC
10 Low flutter
Broad Jump burpees around back of lot and then run a lap back to pull up bars
10 Pull ups
20 merkins
20 squats
10 Low flutter
Broad jump burpees around back of lot and then run a lap back to pull up bars
10 pull ups
bear crawl about 50 yards and sprint 100 yards
Mosey back to the curb where we finished bear crawling
12 Rocky Balboa IC
3 burpees
12 dips IC
14 Rocky Balboa IC
4 burpees IC
14 dips IC
Run to pull up bars
10 pull ups
bear crawl to same spot and run to end of lot
10 perfect merkins IC
mosey back to curb
18 Rocky balboa IC
5 burpees
20 Rocky balboa IC
6 burpees
MARY:
Mason twist
Pretzel crunch
Moleskin:
- good to see everyone that said they wanted to do the murph, but came out to see me. Not really, it was the obvious choice for some to avoid the murph, so tried to get some similar exercises in and a good amount of push ups
- Baxter (deuce) found about 3 bread bowls throughout the morning and for some reason didn't eat them, so YHC had to stop and remove them from his mouth from time to time…Going to have ask Lake Forest to be a little more careful with the trash on Sunday 🙂
- Good push by the fine men at the Sword this am, always try to push the group and like Caboose says, "Monday work out has to get all the weekend toxins out" (or something like that) and so tried to make us do just that today, hope we did our job.
- If you have not signed up for the Novant 5K next Sunday (or 15K) to run with F3 and Speedforneed, it should be a great event and we want to show the community what F3 is all about, come join us!
- Thanks Master PO for the keys to the Sword today – still not happy i tried to keep up with you on the broad jump burpees, not going to try that again.
Make it a great week and enjoy every day!
BamBam