15 faithful posted to the #gloom at #SwampFox for a last minute substitute QIC visit by YHC. With the injury bug still lingering a #score-esk workout was in order and despite the lack of running these guys experienced a full-body workout that should have left its mark. Great group at the #Fox and if you haven’t posted in a while you should give it strong consideration.
Conditions – 41 degrees; dense fog (extra #gloomy)
The Thang –
Mosey to Grassy Patch by Parking Lot
COP –
• Squat – 20 (4ct)
• Little Baby Arm Circles Forward/Backward – 20 (4ct)
• Monkey Humpers – 20 (4ct)
• Merkin – 25 (OYO)
• Big Boy Sit Ups – 30 (OYO)
• Merkin – 25 (OYO)
• Big Boy Sit Ups – 30 (OYO)
• Merkin – 25 (OYO)
• Big Boy Sit Ups – 30 (OYO)
• Merkin – 25 (OYO)
• Big Boy Sit Ups – 30 (OYO)
Lunge Walk Back to Parking Lot
#ModifiedBeast – 8 Cones, 15 Yards Apart, 120 Yards Total – do called exercise at each cone down the lot – first man done leads protractor until the six arrives after each round
Round 1 (Lunge Walk Between Cones)
• Merkins – 10 (2ct)
Round 2 (Bear Crawl Between Cones)
• Monkey Humpers – 20
Round 3 (Run Between Cones)
• V-Ups – 10
Mosey to #TreeofLife
Circuit – 7 Minutes AMRAP
• Decline Merkins – 10 (OYO)
• V-Ups – 10 (OYO)
• Dips – 10 (OYO)
Mosey Back Toward Parking Lot – Stop at Wall
• People’s Chair – 60 Seconds (featuring shoulder press – 15 (4ct))
COT
BOM – Closed out by SubPrime
Moleskin
• Thank you Polo for inviting YHC to join the fun at #SwampFox. Great crowd and strong #Mumblechatter this morning.
• Try to think of guys that were missing today and reach out to them to try and reel them in for Thursday.
• Keep pushing – the Holiday’s are just around the corner. Now is the time to work even harder to avoid the byproduct of the glut of food and spirits.
Announcements
• F3 Christmas Party is next Tuesday, 12/15 at the Kings Grant Club House. Boris is working on an email with full details. That should be out by Wednesday.
• #HDHH Wednesday at Henry’s
• Standing lunch Thursday at Salsarita’s in the Vista. #2ndF