13 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of licking his wounds from the Ragnar Relay. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready, willing and able to #PushTheRock.
Conditions – 65 and brisk (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Imperial Walker x 15 (IC)
Monkey Humpers x 12 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Each PAX grabs 2 bricks, and mosey in 2 columns down South Kings Grant Drive to Twickenham Court. Each PAX then performs:
Diamond Merkins x 5 (OYO)
Straight Leg Sit-Ups x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to next cul de sac. Each PAX then performs:
Diamond Merkins x 5 (OYO)
Straight Leg Sit-Ups x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to Ravenwing Court. Each PAX then performs:
Diamond Merkins x 5 (OYO)
Straight Leg Sit-Ups x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to West Tombee Lane. Each PAX then performs:
Diamond Merkins x 5 (OYO)
Straight Leg Sit-Ups x 5 (OYO)
WTF (West Tombee Fun) Circuit
Mosey to first driveway, perform 1 burpee, then return to intersection.
Mosey to second driveway, perform 2 burpees, then return to intersection.
Mosey to third driveway, perform 3 burpees, then return to intersection.
Mosey to fourth driveway, perform 4 burpees, then return to intersection.
Mosey to fifth driveway, perform 5 burpees, then return to intersection.
Mosey to sixth driveway, perform 6 burpees, then return to intersection.
Mosey to seventh driveway, perform 7 burpees, then return to intersection.
Mosey to eighth driveway, perform 8 burpees, then return to intersection.
Mosey to ninth driveway, perform 9 burpees, then return to intersection.
Mosey to tenth driveway, perform 10 burpees, then return to intersection.
Chaser LBC’s x 25 (IC)
Each PAX grabs 2 bricks, and mosey in 2 columns down South Kings Grant Drive to Ravenwing Court. Each PAX then performs:
Tricep Extensions w/Bricks x 10 (OYO)
V-Ups w/Bricks x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to next cul de sac. Each PAX then performs:
Tricep Extensions w/Bricks x 10 (OYO)
V-Ups w/Bricks x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to Twickenham Court. Each PAX then performs:
Tricep Extensions w/Bricks x 10 (OYO)
V-Ups w/Bricks x 5 (OYO)
Mosey in 2 columns down South Kings Grant Drive to North Tombee Lane. Each PAX then performs:
Tricep Extensions w/Bricks x 10 (OYO)
V-Ups w/Bricks x 5 (OYO)
Mosey down hill, put down bricks, mosey up hill, perform Hand Release Merkins x 10 (OYO), and then mosey down hill.
Circle back up near shovel flag.
10 Big Boy Situps x 10 (OYO)
10 LBAC w/bricks x 10 (IC)
9 Big Boy Situps x 10 (OYO)
9 LBAC w/bricks x 10 (IC)
8 Big Boy Situps x 10 (OYO)
8 LBAC w/bricks x 10 (IC)
7 Big Boy Situps x 10 (OYO)
7 LBAC w/bricks x 10 (IC)
6 Big Boy Situps x 10 (OYO)
6 LBAC w/bricks x 10 (IC)
COT/BOM – McLovin
Moleskin:
- YHC was honored to present the WTF Circuit to the PAX this AM. Katniss ran from his house to the AO this AM only to end right back outside of his house during the WTF Circuit.
- Special K, Hugo and Wannabe continue to add to the legend of the #RespectPosse.
- PAX covered 2.2 miles this morning with 60 burpees along the way #DRP
- Great to have Ragnar Relay legend, Big Worm, at The Castle this morning.
- Honored to have Shakedown from F3 Wilmington join us this AM. He shared the news of the passing of a F3 brother from Wilmington. Please be in prayer for the family of this PAX including his wife and two daughters. F3 Nation is blessed with #ShieldLock during times of loss. This family needs our prayers during this time.
Aye!
McLovin