Pulled in a few minutes before 5 to see the CG trainer leaving the deck due to lack of PAX. Which had me worried I would suffer the same fate, but 9 men of F3LKN came through!!! And I am thankful for them. 5 of them even rucked the standard down to BP and back.
Disclaimer given and Mosey to the top of the deck, down the stairs, and circle up.
Standard warm-up things
Partner up for Dora – P1 runs up two ramps, conducts 5 burpees, runs back.
P2 keeps a cumulative count of 100 Merkins, 200 Squats, 300 Flutter Kicks
Flapjack each time either partner returns
WarmUp Comlete!!! Moving on to Leg Day
40 CDDs, BearCrawl up first ramp
20 Squats, Duck Walk up ramp
15 Monkey Humpers, Backward BunnyHop up ramp
20 Merkins, Reverse Lunge up ramp
Al Gore hold for minute, Chacklacka ChooChoo up ramp
Partner Prison Squats, Side Shuffle up ramp & back down
Quick mosey down to ground level
5 minutes of Mary
MoleSkiny:
Thankful for the men that come out to join me in the cold this morning. We did a whole bunch of stuff none of us, except maybe Lego, would do on our own. We are all better for it.
Keep EHing your neighbors, your kids' friend's parents, your coworkers, the guy you randomly meet. It doesn't matter who, extend the invite, and show them how F3 LKN can help make them better, and how they can help F3 LKN. You never know who is praying for it. Just keep EHing.