9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With the frozen tundra of the #Brickpile laid out before them, these former #SadClowns attacked Monday courtesy of a full plate of #DRP. It was an honor to lead these #MinivanCenturions who left it all at on the campus of the #Mothership this morning as they each were ready willing and able to #PushTheRock
Conditions – 29 and clear (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
Below circuit was performed 10 times as Pax made their way around the #Mothership by way of mosey, sprint, and lunge walk:
SSH x 15 (IC)
Squat x 12 (IC)
Merkins x 10 (IC)
Burpees x 5 (OYO)
First 35 minutes – 120 Squats and 150 Merkins (including Burpees) #PushTheRock
Line Up on Wall Near Lower Field
Peoples Chair – 30 Seconds
Derkins w/Feet on Wall x 5 (OYO)
Lunge Walk – 20 yards
Sprint to Opposite Wall – 30 yards
Rinse/Repeat
Mosey to Virtual Shovel Flag (avoiding sprinklers that were on for some reason)
Chaser LBCs x 15
Rinse/Repeat x 4 for total of 5 rounds
SSH x 15 (IC)
Squat x 12 (IC)
Merkins x 10 (OYO)
Moleskin:
- Honored to have Q at #Brickpile this AM. The opening Circuit was a #Crowdpleaser based on the groans herd from the PAX. YHC was himself totally wrecked by this one.
- Fair amount of ab and upper body work this AM. Couple that with sprints, and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Cess and Dusty did their thing, which, as most know, is finished any circuit quite quick.
Announcements:
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
- Sundays, 4:00 PM – F3 Midlands Palmetto Place
- 12/14/17 – F3 Columbia Holiday Party
- 12/30/17 – Cold Winters Day 5K
Aye!
McLovin