Week of Fleek Day 3: Most Fleek Scientist Ever

by | Nov 30, 2016 | Backblasts | 0 comments

Week of Fleek Day #3 started out with more people running the standard and then coming to the workout and not really doing much other than complaining like millenials who need a safe place. YHC was not phased and proceeded to smack down some Fleek at the Mad Scientist.

The THANG:

  • Mosey up the deck – regular run, backwards run, side-step L&R, butt-kickers, high knees, all the way to the top for COP.

COP

  • SSH IC x 37
  • Apollo Onos IC x 15
  • Soy Bean Farmer IC x 15
  • The Forward Lunge IC x 15
  • Carolina Dry Dock IC x 15
  • Man Maker Merkins IC x 10

Series of movements and exercises to get all the way back down:

  • Ramp 1 – Bear Crawl to Mountain Climber IC x 15
  • Ramp 2 – Partner Frog Jump Burpees to Low, Slow Squats IC x 15
  • Ramp 3 – Inch Worm half-way to Crab Walk to something… YHC has totally forgotten the workout we did here
  • Ramp 4 – Lunge Walk to something, YHC has totally forgotten the workout we did here
  • Ramp 5 – Partner Wheel Barrow flapjack half-way and duckwalk (Safety Audible) to Prison Cell Merkin Burpees x 10 (yes they're real)
  • Ramp 6 – Plank Walk Left then flip to Right half-way to 8-count body builders x 8

Stairs all thew way back to the top with stops for MARY at the transitions

  • LBCs IC x 15
  • Crunchy Frog IC x 15
  • Mason Twists IC x 15
  • Low Flutter IC x15 
  • Low Dolley IC x 15 with some Homer to Marge
  • Donkey Kicks IC x 10
  • WWII Sit-ups SC x 10

DONE

Moleskin:

  1. Not named above, Edge and welcome FNG – Steve Grasso
  2. TClaps to all those earning patches today and earning points towards their patch. Was a solid group and lots of fun @ Mad Scientist today. One of my favorite AOs. Patches are in so will start to pass them out @ Dragon Slayer @ GCC tomorrow. If you've earned one better show up to claim it.
  3. LOTS of Mumblechatter today. Phew! Had YHC all shook up. All-Star cast of Incogs and Kings of Mumblechatter in attendance. Hard to stick to the count @ times but luckily Amen knew the count and provided assitance.
  4. TClaps to Skywalker for posting at 0530 when you're 15 I think. I'd be in bed. Good on you and thanks for leading us our in prayer.
  5. YHC honestly forgot some of what we did today. Threw my weinke out and wish I had not now. Something up above is wrong most likely.
  6. Day 3 of WOF in the books. For the rest of the details and how to earn a patch please CLICK HERE

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