32 Pax arrived in the gloom to get a total body beatdown and YHC was sure to deliver with some cardio kicks and breakdance moves to the delight of all looking for more free lessons from Magoo’s Dance School (Disclaimer: I am not a dance professional). Also, it was declared the previous day on twitter to be #tanktoptuesday and thanks to Slate for posting with guns out as well.
Conditions: Comfortable 70 degrees, Uncomfortable high humidity.
The Thang;
COP: 20 Imperial Walkers for Walker 4 ct. IC, 20 SSH 4ct. IC, 10 Merkins 4ct. IC Mosey to large parking lot, Everyone 20 Squats OYO. Pax denying their right to bare arms and not participating in #tanktoptuesday had to sprint to end of lot and back, YHC and Slate got to Plank and watch.
Split into two groups line up at midfield and sideline. 5 Merkins then bear crawl 30 yds, 5 Merkins and backwards bear crawl back, 5 merkins and plank until 6 arrives. Repeat sequence with sideways bear crawl.
Thanks to Gerrymander for asking for Little arm circles here so we did 10 4ct. IC forward and reverse.
Mosey to playground area People’s Chair until 6 arrived. 10 minutes of solid work were next. 20 Merkins, 20 Squats, 20 Big boy sit-ups, 20 Lunges, 80 SSH (single count) 60 sec. People’s chair. Rinse and repeat entire sequence for 10 minutes.
1 minute Plank, 20 SSH, 1 minute plank, 20 Merkins, 20 Squats, 1 min Plank
Next came a little cardio circuit time one of YHC’s favorite things, the other pax not so much. 3 minutes switching every 30 sec between high knees, sprints, swtich kicks, butt kicks. 2 minutes switch every 30 sec between lunges and mountain climbers. 1 minute switch between squats and jump squats on YHC call.
Some of the pax said my high knees to sprints looked a little like this
#kotters to R2D2 returning to the gloom for the first time in a while so in honor of his love for YHC’s sea turtles 20 OYO then 20 LBC’s.
Finish off with one of my new favorites the Crouching Tiger, today with 20 added obiique crunches or the ultimate dance move version which I may have been the only one doing seen here
Mosey back to shovel flag for COT and BOM.
Welcome FNG Corey Swindler – sells copiers, nany good choices but name chosen was Paper Jam
Announcements:
- Please continue to remember Walker (2.0 of Nailpop) Phillips as he is currently in Memphis still in very serious condition. Andy and Karie are there with him. Updates can be found at http://www.caringbridge.org/visit/walkerphillips
- BIRCH-L Golf coming soon. Let us know if you’re interested. Likely play at CCL or Golden Hills.
- SweetBabyO5K is 8/9. Please support Putt Putt and his family. https://www.runhard.org/pages/owen.php
- Stomp the Swamp 5K is 8/23. Please show your gratitude for RBHS and it’s support of F3.https://www.runhard.org/pages/swamp5k.php
- Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
Where’d you get that picture of me and Stagecoach?