14 committed PAX braved the chilly December weather this morning to improve themselves just a bit more. Two FNG’s also joined the group invited by EZ and Neck Brace. Great job EH-ing!
Conditions: 29 degrees, calm, cool, and clear. Loved looking at the moon and stars while doing flutter kicks.
COP: Two Single file lines for Indian Run around the soccer fields. Then circle up between the orange cones.
Imperial Walkers x 21 IC
Big Boy (finger tips touching ground) Squats x 16 IC
Big Boy (chin and crotch touching ground) Merkins x 26 IC
Pulse Shoulder Tri-set (side, front, bent laterals) x 21 IC
Flutter Kicks x 32 IC
The Thang…
Mosey to brick pile, grab a cement block, and mosey back to playground.
Time for some “Cindy” (Crossfit term) – modified…
Big Boy Circuit 1:
Big Boy (dead hang) Pull-ups x 5
Big Boy Merkins x 10
Big Boy Squats x 15
Rinse & Repeat above
Jog to orange cones…
Sprint to other orange cone (40 yards), backwards run to start x 3.
AMRAP of Circuit 1 for 15 minutes.
Time for some block work…
Big Boy Circuit 2:
Shoulder press w/block x 10
Bent over Row w/block x 15
Flutter kicks x 20
Rinse & repeat above.
Jog to bottom of hill…
Sprint up hill, jog down x 3
AMRAP of Circuit 2 for 20 minutes
Time for some Mary… (Dealer’s Choice)
Plank-O-Rama while waiting on PAX (Chernobyl)
Big Boy Crunch x 21 IC (Chernobyl)
Cross Legs Oblique Crunch (both sides) x 10 IC (Neck Brace)
Flutter Kicks x 25 IC (EZ)
COT and Prayer lead by Chernobyl.
Moleskine: Outstanding work by the PAX this morning. Found out that JD has lost 41 lbs since starting F3 in June! That deserves some T-Claps! He is currently training for the Palmetto 200! Way to go JD!
And I want to send out a “Thank You” to Queenie for encouraging me to get back in the “game”. If it wasn’t for his gentle EH I wouldn’t have Q’d this morning. Thanks David!