6 men showed up and did Battle this morning. Here’s what you missed:
Disclaimer
Conditions: 54 F, little fog, perfect Battle Conditions
The Thang:
First Q in Rosenbagger
Fast lap around the parking lot.
Over to the Paver Depot. Grab two super-sized Pavers each.
Fast Mosey to the side field. Circle up.
Merkin Rows x 10 IC
Arm Flutters x 15 IC
Shoulder Press x 20 IC
Line up. (everything done with the Pavers)
Run 50 yards, 10 Burpees
Run back 10 Jump Squats
Run 50 yards, 8 Burpees
Run back 8 Jump Squats
Run 50 yards, 6 Burpees
Run back 6 Jump Squats
Run 50 yards, 4 Burpees
Run back 4 Jump Squats
Run 50 yards, 2 Burpees
Run back 2 Jump Squats
Hold High Plank until all finish
Lunge walk with Curls, 50 yards
Hold High Plank until all finish
Walking Spider-Man Merkins 25 yards
Lunge walk with Curls 25 yards
Hold High Plank until all finish
Run 50 yards, 10 Burpees
Run back 10 Jump Squats
Run 50 yards, 8 Burpees
Run back 8 Jump Squats
Run 50 yards, 6 Burpees
Run back 6 Jump Squats
Hold High Plank until all finish.
Fast Mosey back to Paver Depot. Deposit Pavers, and switch Q’s.
Hee-haw’s time
Fast Mosey to Battle Loop.
Time to pay Homage to the F3 Pax doing the Kiawah Marathon today
26 and 2
At the sand pit, 26 Jump Lunges then push the tire down and back (2)
Over to pull-up bar, 26 Pull-Ups, 2 Burpees each time your feet hit the ground
To the patio, 26 Merkins, then 2 laps around the Battle Loop
Do that for 26 Minutes and 12 Seconds (26.2 minutes)
All pax got in two rounds, some got in more
AYG to the COT
BOM – Rosenbagger
Moleskin:
Work was done. Might not read that bad, but you should have seen it in color. That second round of 26 and 2 was killer. Closest YHC has been to Splashing Merlot at a workout in years. Even saw Bagger doubled over.
Announcements:
-F3 Columbia Christmas party 12/15 at 18:30 at Kings Grant. Get with McLovin for the RSVP and check the email blast for what you need to bring.
-Business as usual on Christmas Eve, but no F3 workouts on Christmas Day.
-Convergence on January 2, 2016, details TBD
That’s all…for now