Saying Goodbye to Warm Mornings at F3DBC


Not on the site:

Hasboro

Slinky

Sea Biscuit

Dingo (Davidson)

 

23 arrived for one of the last warm mornings of 2018 (finally!) and worked up a sweat.

Warm-up

15 X SSH IC

10 X Toy Soldiers IC

10 X Cotton Pickers IC

10 X Windmill IC

10 X Mountain Climbers IC

10 X Mericans IC

 

The Thang

Mosey to pull up bars

10 X Pull Ups, run to picnic tables for 2 X Dips IC.  Run back to pull up bars, decrease Pull Ups by 2 and increase Dips by 2 until complete

Low Flutter until all PAX complete

10 X Burpees OYO

 

Mosey to DUMC, grab a paver and a partner:

DORA: Partner A starts exercise; Partner B runs loop in parking lot.  Flap Jack until complete

50 X Scorpion Dry Docks on Paver

100 X Incline Mericans on Paver

200 X Squats with Paver

 

Circle up for reps, I may have snuck in a 15 rep here or there but could not remember:

10 X Full Curl IC

10 X Skull Crusher IC

10 X Bent Over Row IC

10 X Overhead Press IC

5 X Merican IC with left hand on paver, repeato with right hand on paver

10 X Rock Press w/Low Flutter IC

10 X Full Curl IC

10 X Skull Crusher IC

10 X Overhead Press IC

 

Mosey back to The Green

 

Mary

10 X LBC IC

10 X Low Dolly IC

10 X J-Lo IC

10 X Pretzel Crunch IC

20 X Low Flutter IC

15 X WWII’s IC

 

Recover, Recover

 

Moleskin

– Prayers for Alex who passed away this weekend at home due to a ladder accident.  I did not know Alex but this hit home for me as I was on my ladder all weekend in the yard.  Please be safe!

– Prayers for Kyle (Padre) as his family is in the adoption process.

– Apologies to my partner Das Boot, whom I may have called Bada Bing more than once.  Brain does not fully function until the first cup of coffee…sorry!

– Always an honor to lead the great men up in TPoD.  I usually post in Huntersville but need to make more of an effort to post when not the Q!

 

Fescue