The Surge welcomed Hulk this morning on his F3 Tour of all the Lexington 1 Campuses this summer. Hard work was done by 14 PAX with minimal complaining. The goal today was not to sweat but that went out the window from the start.
77 degrees with minimal humidity
1 Minute Warning
Disclaimer
Prayer
Immediately drop and perform 25 Merkins OYO and 25 Squats OYO.
Mosey to the block pile. Halfway there stop and perform 25 Merkins OYO.
Grab a block and standby. Once YHC got his block, all the PAX’s were in a circle by the loading docks ready to warm up. Well, I think we were already warmed up and ready to go. Perform 25 Merkins on the block OYO, followed by 25 Should Presses OYO and then followed by 25 Big Boy Sit-ups OYO. Plank on the 6.
Mosey to the long straight away. Perform 25 Merkins on the block OYO, run backwards (100 yards) to the stop sign, perform 25 Merkins and sprint back to the start. Plank on the 6.
Perform 25 Shoulder Presses with your block OYO, sprint backwards to the stop sign, perform 25 Merkins OYO and sprint to the start. Plank on the 6.
Perform 25 Curls for the Girls with your block OYO, sprint backwards to the stop sign, perform 25 Merkins OYO and sprint to the start. Plank on the 6.
Perform 25 Tricep Extensions with your block OYO, sprint backwards to the stop sign, perform 25 Squats OYO and sprint to the start. Plank on the 6.
Perform 25 Big Boy Sit-ups OYO, sprint backwards to the stop sign, perform 25 LBC’s OYO and sprint to the start. Plank on the 6.
Circle up
Perform Arm Circles Forward x 15 IC and then Arm Circles Backwards x 15 IC.
Back to the start. Perform 25 Squats with your blocks OYO, sprint backwards to the stop sign, perform 25 squats OYO and sprint to the start. Plank on the 6.
Circle up
Perform Imperial Walkers x 15 IC.
Back to the start. Perform 25 Jump Squats with your blocks, sprint backwards to the stop sign, perform 25 Merkins OYO, sprint to the start. Plank on the 6.
Circle up
Perform TTT x 15 IC
Back to the start. Perform 25 Shoulder Presses with your block x 25 OYO, sprint backwards to the stop sign and perform 25 LBS’s OYO, sprint to the start. Plank on the 6.
Perform 25 Big Boy Sit-ups OYO, sprint backwards to the stop sign and perform 25 Flutter Kicks OYO, sprint to the start. Plank on the 6.
Return the blocks and mosey to the flag.
Announcements:
Converge with Shawshank this Saturday 6:00 AM
Kendoll and Escobar have Q’s next week so it should be easy.
Prayer Requests:
Keep Cheech and his family in your prayers. Today is the one year anniversary of his passing. Please keep Rebecca Laird in your prayers as well.