13 men decided that the best to start their day was to join YHC at The Mighty Oak, and this is how it all went down:
1 for the sad clown #standard (Turncoat)
3 ran in from multiple locations (Dingo, Spreader and Bunyan)
Also in attendance: Brain(not on site)
Warmorama:
- SSH x 25 IC
- Cotton pickers x 15 IC
- Windmills x 15 IC
- IST x 15 IC
- Downward dog to pigeon
- Bear crawl slalom course around the balls
Mosey to gate at the start of the basketball courts
The Thang:
Burpee Suicides
- Run to the 1st basketball goal complete 20 burpees and then run back
- Run to the 2nd basketball goal complete 15 burpees and then run back
- Run to the 3rd basketball goal complete 10 burpees and then run back
- Run to the 4th basketball goal complete 5 burpees and then run back
Plank and stretch while waiting for everyone to finish up
Mosey to picnic tables
- Dips x 10 IC
- Incline mericans x 10 IC
- Derkins x 10 IC
- Step ups x 10 (each leg) OYO
Grab a block and partner up
- P1: Block swings AMRAP
- P2: Run to pullup bars, complete 10 pullups and return
Flip flop
- P1: Block squats AMRAP
- P2: Run to pullup bars, complete 10 pullups and return
Flip flop
- P1: Chest press AMRAP
- P2: Run to pullup bars, complete 10 pullups and return
Flip flop
Circle up for some block work
- Curls x 15 IC
- Skull crushers x 15 IC
- Lawnmowers x 15 (each arm) OYO
- Squat to Press x 15 IC
- Curls x 10 IC
Return blocks and mosey to start for Mary
Mary:
- W’s x 20 IC (Eeyore)
- Mason twist x 15 IC (Turncoat)
- Boxcutters x 15 IC (Mona Lisa)
- Pretzel crunch x 10 IC / each leg (Caboose)
- Low flutters x 15 IC (Vinegar Bend)
- Elbow plank (Eeyore)
Recover, Recover
Moleskin:
Thanks to Roadie for giving me the opportunity to lead such a great group of men this morning. Thanks to each and everyone of you for showing up today….you guys rock! Big thanks to Dingo(Super great dude) for taking us out today in prayer. It is always and honor and blessing to be a part of this thing we call F3, it is truly a game changer. Until we meet again…….E