Conditions: Mid 60s, clear, slight breeze… warmed up quickly
The Thang:
YHC kicked things off with a quick disclaimer, welcomed the 7 pax and thought about waiting around for Biggie Smalls to appear, decided against that. Quick mosey around the AO, up wheat to Sumter, left on Sumter and circled up by the pull-up bars. RA enjoyed sharing his memories of YHC’s always positive attitude about running in previous Qs.
25 SSH IC
15 Merkins IC
20 Imperial Squat Walkers IC
Recover to your feet.
Partner up for next round, between the pax, complete 100 burpees, 200 merkins, 300 LBCs. One pax at a time would complete an exercise and the other pax would run the length of the AO and back.
At this time Biggie Smalls decided to grace us with his presence and broke up the group of 3.
Pax that finished earliy worked some core exercises of plank, flutterkicks and 6 inches.
Pax then got the chance to work on some arms with a rotation of 20 curls, 20 squats a quick mosey to the brick bleachers and 20 dips. Rinse and repeat for 2 total rounds.
YHC enjoyed them so much we switched to a similar set of 20 shoulder presses, 20 flutterkicks (count leg each time, 1,1 2,2 3,3 etc.) – holding the cinderblocks above your chest while completeing the Flutterkicks, followed by 20 more dips at the brick bleachers. Rinse and repeat for 3 total rounds.
Pax return the cinderblocks and run to the brick walls of the Blatt.
30 second wall sit
30 second Balls to the Walls
30 second wall sit
30 second balls to the walls
90 second wall sit
COT and BOM: prayer for safety, to bring more men to F3 and encourage pax to be servant leaders.