Mighty Mighty Burpess @ The Mighty Oak


Not named above: Bandwagon

Today 11 brave men came out for a simple but effective beatdown @ The Mighty Oak.

The THANG:

Mosey around school parking lot and COP near BBall Court

  • SSH IC x 20
  • Toy Soldiers IC x 20
  • Monkey Humpers IC x 15
  • Merkins IC x 10

Mosey around to Bus Entrance to school and Partner Up

  • Partner 1 runs to last bball hoop and does 10 burpees then runs back while Partner 2 does LBCs
  • Flapjack
  • 8 burpees and Low Flutter
  • Flapjack
  • 6 burpees and Mason Twists
  • Flapjack
  • 4 Burpees and Low Dolley
  • Flapjack
  • 2 Burpees and Hold Elbow Plank

Mosey to front of school and planter boxes

  • Left Leg Box Steps x 10
  • Dips IC x 20
  • Right Leg Box Steps x 10
  • Erkins (incline merkin IC x 10)
  • Box Jump Ups x 10
  • Derkins IC x 6

Mosey to School Parking Lot

  • Left Plank walk to median
  • Right Plank walk to next median
  • Bear Crawl back to 2nd median
  • Crab Walk back to 1st median
  • Lung Walk to median
  • Broad Jump to 2nd median

Mosey to Rock Pile for Arm Burnouts

  • Curls and Skullcrushers IC x 20
  • Ladder down to 8, 6, then back up to 8, and 10.

Mosey back to Cars for Low Slow Squats IC x 10 

DONE

Moleskin:

  1. Simple, yet effective workout today. Ladders up and down always deliver. THE BURPEE was totally abused today. Good thing Outlaw was not there. 
  2. No one showed for Standard so YHC got more rest in his car from 0500 – 0530. 
  3. 11 was 200% growth from YHC Q over at PAINinsula yesterday so that's progress. Maybe when the GoRuckers heal up #s will increase, or maybe it's just me? :sadface:
  4. Sign up for F3 Dads Camp @ Camp Thunderbird. It's awesome! LINK HERE and this is the first time they are capping the # of attendees. So, hurry up!
  5. Thanks for opportunity to lead again. Hope the PAX enjoyed it. Heading to Race City soon. #PYA