11 PAX decided to take the DRP this morning and post to help YHC celebrate 3 years of F3. There was some music used to help us celebrate the occasion, but I don’t think many of us will listen to these songs the same way after this morning.
Conditions: Mid 60’s but still humid
1 Minute Warning
Mosey to the front of the school.
COP — 25 SSH IC and 10 Slow Mo TTT
Mosey to the basketball court.
Flower by Moby was played (Sally up/down)
You are in the plank position the entire time. When they say down you go down until they say up and you return to the up position.
Mosey around the basketball court.
Thunderstruck by AC/DC was played
You perform a burpee every time they say Thunder.
Mosey to the playground for Morning Call.
2 PAX go to the pull-up bars and perform 5 pull-ups.
The rest of the PAX perform merkins on the pull-up call. Rinse and Repeat until all PAX performed 5 pull-ups.
Next we performed a Medley. Starting at 5 reps of each exercise. You have 90 secs to perform the Medley. The exercises consisted of Burpees, Merkins, 2 count flutter kicks and SSH. We increased by 1 after each 90 secs up to 10 reps.
Mosey back to basketball court for some more music.
Tubthumping by Chumbawamba was played.
You perform SSH the entire song. When they say I get knocked down you perform a burpee and then return to SSH.
Final song is Yeah by Joe Nichols.
You hold the plank position the entire song. When they say Yeah you do a plank jack. When they say she you do a mountain climber.
Mosey back toward the flag for some Mary.
15 Iron Crosses OYO
15 gas pumps as called by Juice
3 two count heal touches as called by Rec
School Supply Drive
Surge Communion Run Sunday at 5:30
August 17th Northside 5K
Traveling mercies for the Dixie Youth World Series team.
Younger Next Year book. 6 Points
- Exercise 6 times a week (45-60 mins)
- Of the 6 workouts, 4 should be cardio type
- Of the 6 workouts, 2 should be strength training
- Have a life partner (accountability)
- Stop eating crap. Eat right