Conditions: 38 & Clear
The Thang: To celebrate 3 yrs YHC planned to bring a Flipper Mile to the pax. To quote Fire Daddy “Anything that starts with 25 Burpees, can’t be good”. And so it began….
1 min warning
Welcome / disclaimer / No FNGs
Going to stay on the track, so starting at the shovel flag today.
COP – Quick & Easy
SSH x 15 IC
IW x 15 IC
Time to get warm:
25 Burpees
25 Big Boys
25 Squats
25 Monkey Humpers
Run a lap
RnR x 4
Roost pax kicked out 100 reps & a mile with time to put in some block work! These guys are Beast!
Curls x 20 IC
Overhead Press x 10 IC, mumble chatter nil at this point
Stationary Cusak minute:30ish
Replace Blocks, Cool down lap and a few minutes of Mary
Merkins – Flipper
Flipper Kicks – Flipper
LBC – Bud
Freddie Mercury – Splinter
Boat Canoe – Toe Tag
Russian Twist – Fire Daddy
I don’t’ know… crunches like this… I’ll demo – Tooth Pick
Pax knocked the Flipper Mile out like it wasn’t there! YHC looking forward to adding to this one in 12 months! Thanks for the push & being #HIM. #ISI
Announcements & Prayers
F3 Lake Murray Christmas Party HC Deadline Nov 24
Roost to converge @ Speed Trap on Thanksgiving for a little getting better & Annual Turkey Bowl
Closing Prayer
Devo – Uniquely You