8 Men arrived in the gloom in an attempt to #PushtheRock Some did not seem very motivated to start the morning but once we got going, all gave great effort and got a little better today.
Disclaimer and off we go!
The Thang:
Warm up lap around building w/ “10 burpees OYO” called randomly (3 seperate times) along the way
COP
Tempo merkin x 10 (IC)
Rower x 10 (IC)
Merkin x 20 OYO
LBC x 20 OYO
Rinse and Repeat w/ 15 merkin and LBC OYO
Sprint to other end of parking lot
Tempo merkin x 10 (IC)
Rower x 10 (IC)
Merkin x 15 OYO
LBC x 15 OYO
Rinse and Repeat w/ 10 merkin and LBC OYO
Gather at near parking lot island
Lunge walk / squat combo
10 steps lunge walk, 10 squats
AMRAP x 1 min
10 Burpee OYO
Rinse and Repeat x 4 (5 total)
Mosey lap around building and gather in parking lot in front
Calf raise x 40, curb hop (front/back) x 40
Curb hop merkin x 10 ea side
Calf raise x 40, curb hop (side to side) x 20 ea
Jump squat to curb x 10
Calf raise x 40, curb hop (front/back) x 40
Curb hop merkin x 10 ea
Archer merkin x 5 ea
Mosey around building
10 Burpees OYO
People’s chair (2 leg, 1 leg switches) x 1 min
Balls to the wall (2 hand, 1 arm release switch) x 45 seconds
People’s chair w/ arms overhead touching wall x 1 min
Words for the day
YHC spoke on the message Sway shared with F3Nation this week (specifically the story in the beginning about the man told by God to #PushtheRock) If you haven’t read it yet, it’s definitely worth your time http://f3nation.com/2015/10/20/pushing-the-rock-an-anniversary-message-from-sway/
Announcements
- Monthly Sawmill / Sandlot convergence is at Sawmill this month on Oct 31st at 0630. No workout at Sandlot on Oct 31
- Prowl / Chisel schedule may change again soon. Stay tuned!
- Hump Day Happy Hour coming soon to Blythewood / NE – Location – TBA – Start date – 11/4/15