Craw-bata style

Event Date

May 20, 2019


While re-hydrating after golf yesterday, Hefty put out a call for help cover his Q. I agree and discussions w/ Bertha commence about Kabata style HIIT. The idea sounded good at the time. FNG1and 2 are School bus 2.0s kneehigh and squirrel.

Disclaimer given: Although I play a professional during the week, with regards to F3 I am not responsible for any tomfoolery or injuries but we will likely help you to your car if needed. Also Q was up last night puking and pooping so keep a safe distance.

All exercises were peformed 45sec on 15 sec off/transition.

Warmup: SSH, cotton pickers, windmills, IST w. squat

Parking lot lap (as already the complaints of Monday being a "run day" are coming at me)

Perform max reps in allotted time/AMRAP:

Burpees

Mountain LCimbers

Merkins

Alt lunges

Pulse squats

Planks hip dips

LBC's

Low flutter

Skater hops

Monkey humpers

Plank shoulder  taps

side crunch R then repeato on L

Supermans

Jane fondas on R then repeato on L

Another parking lot lap

Burpees again

Another parking lot lap (by request of Mater). 

 

Sound off

Prayer requests

Prayer

Mumber chatter: Lots of talk about how the workout was more like Mary than "Monday Run day"

Also complaints about the Q being a professional…which sucks for PAX (recurring each time I Q).

2.0s set the initial running pace but fall into the clutches of the Q. 

It was a pleasure to lead this fine group of men. As always, enjoyed those that posted and missed those that couldn't make it.