Warm-O-Rama
Jog to lower parking lot
IST x 20ic
Squats x 15 ic
Wind Mill x 15ic
Mtn Climber x 15 ic
Merkins x 10ic
Downward Dog/Cobra stretch
Cotton picker x 15ic
Toy Soldier x 15ic
Jog down to rock pile, grab a rock and a partner
Segment #1 – Partner #1 does curls while partner #2 runs to bottom of hill and does 20 LBC's / switch upon return
Segment #2– Partner #1 does front presses while partner #2 runs to bottom of hill and does 20 LBC's / switch upon return
Segment #3 – Partner #1 does Skull Crushers while partner #2 runs to bottom of hill and does 20 LBC's / switch upon return
Segments #1, #2, #3- REPEATO
Jog to baseball field
Running foul poles in honor of the MLB Allstar Game
Segment #1- Left field line starting point – 10 merkins / Jog to center field for 20 LBC's / jog to right field line for 30 squats / jog back to center field for 20 LBC's / jog back to left field line 10 merkins
Segment #2- REPEATO
Segment #3- REPEATO
Jog back to parking lot
Recover Recover- Sorry no Crunchy Frog as we ran out of time
Moleskin
Thanks to all of you guys who came out. Is was a bit humid again this morning and everyone was full of sweat. Make sure to hydrate before and after every workout. Great effort this morning by everyone!
Welcome Matthew Osbourne! Matthew made his second post (in a row) and was aptly named Tire Rub by Axel. But hold on…..after having second thoughts Axel decided to change his name. Matthew will forever be known as Myagi (Mee-yah-gee) as he works for Suds at CAROLINA AUTO SPA ……..hence "Myagi "(wax on / wax off). And, go to Auto Spa for your car washes……..so Myagi can rub your tires.
Myagi got after it this morning (he is not bashful in taking the lead). Although he was tailing Boarhog and Soprano at times.
We had two more folks in attendence who are not listed in our system…..Spin Cycle and Littel Brick. I will try to send this info along to get you guys entered in.
Please keep Early Gray and his family in your prayers. His sister lost her long and hard battle against cancer yesterday.
Axel– for the record this was a planned workout. Just becasue you call a "repeato" it does not mean you are making the stuff up. 🙂
As always……….. it is my pleasure to lead such a great group of men….F3 STRONG!