Nice morning to feel some pain: 37 icee and gloomy. Might I add….BURPEE FREE!!!!!
PreGame:
SSH 30X, HappyJacks 20X, SumoJacks 20X, Merkin 25X, Mountain Climber 25X
Stretch it out:
Circle Merk beigns: PAX is in plank in a circle. The exercise is the Hooker Special from the Painlab. Pushup position is called out by Q : Down, UP or Middle while 2 people start to run around the outside of the circle back to their original spot. The PAX was large so we had to stop halfway through the circle.It was at least a 5 minute plus exercise. FUN…NOT.
To the Davidson track:- One end of the track was full of ICE so we modified and ran a U with exercises scattered intermittenly mostly in cadence.
Lap1: Popcorn pushups 25X, Piston Squats 25X, Hand release Merkin 30X, Jump Squats 20X
Lap2: Manmaker merking 25X, Mary Katherine 30X, Peoples chair with alt legs extended, Reverse plank toe touch (Badabings) 20X
Lap 3:Line Jumps side to side 20X, front to back 20X, Faluja 15X each leg, Piston Pushup 25X
"rest" at stadium with 40 Dips THEN back to the Green for Mary.
Mary was LBC 30X, J Lo. 25X Then OUT..
Moleskin: Got called out for having binky (list). A-hole retort in fun from Q in appropriate at People chair. Canuck goes down on the ice (Ouch). Down but never out. Devo ask that I never Q again and I like hearing that. Great morning overall from the PAX. Guys worked hard and did very well. It was a pleasure. You forget how cool F3 is sometimes. Great group.
peace out – Pipedream