17 Pax and one runner showed up to celebrate GOAT turning 5 and YHC on his 42nd birthday eve. Weather was almost 10 degrees warmer that we thought and hoped for, but it was better than 75 and 99% like we’ve been used to.
Warmed up:
42 SSH’s IC(the bright ones figured it out quicker that the rest);
10 TTT;
22 Mt. Climbers IC (girlfriends age);
42 OH Arm claps (I think we did 42 anyway).
5 Pax grabbed blocks (unpainted and rather plain) and met the rest over on the field where my sack garnered a lot of attention.
WO:
-Plank O Rama while 5 blocks were passed around in a circle then switched direction and passed some more.
-While in a circle, get in American Hammer position and pass the blocks again, switching direction for a well balanced Ab.
-Lap around the field to warm up the legs.
-Then some pax really stepped out of their comfort zone, some further INTO their comfort zone and while still in circle formation, got into somewhat of a squat and did tricep extensions passing the blocks from your front to their back. After plentiful whining, we switched directions.
Split up into 5 groups, each with a plain old block.
-One pax Cusack’d while the other pax performed BB sit up’s, then side lunges, and finished with front lunges.
-Next to make sure those that missed Tuesdays IP challenge, we did one rotation of a pax doing Murder Bunnies (the new favorite) while the remaining pax did LBC’s until everyone got their turn.
Returned blocks and wrapped it up.
Thanks again for the time and effort put in, from everyone of the gents I call an F3 Brother.
Reminder of speed work tomorrow. Or just some kind of running. Get up and show up and there will be something for you in order to get better.
Cheers,
Skunky