I Can’t Feel My Arms!

Great workout this morning men. Way to make the most of the last day of unseasonably warm weather for at least the next few days. Thanks for getting out there and holding each other accountable! It was my honor to lead you this morning (with Dovetail’s help).

FNGs:

None

Warm Up:

(Led by Dovetail)
Line up – everyone did SSH while 2 PAX ran down 2 parking spaces, next 2 PAX ran to the 4th parking space, and so on until we got to the end of the parking lot.

KickBacks x 10 – each leg (not sure of the proper F3 term – if there is one) – just like it sounds – kick your leg back to work those glutes and stretch the hammies.

Sir Fazio Arm Circles – x 10 forward / x 10 reverse

Imperial Walkers/ Hillbillies x 10 each

Good mornings x 10

The Workout:

We broadened our horizons a bit this morning and used the semi-square sidewalk around the flagpole near the entrance of the community center. Nice change of scenery. One we moseyed into position, we commenced with some 4 corners:

Bear crawl to Corner 1 – Standard Merkins X15

Lunge Walk to Corner 2 – WW2’s x15

Bear Crawl to Corner 3 – Carolina Dry Docks x15

Lunge Walk to Corner 4 – LBC’s x15 IC

Mosey around the parking lot, then Rinse and Repeat for 2 more rounds.

At this point we could still (somewhat) feel our arms, so we moseyed over to the pavilion and partnered up for the next bit…

Partner 1 does a lap around the parking lot while partner 2 does exercise – P1 picks up where P2 left off

Irkins x 100

Derkins x 100

Dips x 100

We ran out of time so we had to forego the 300 squats that were planned for the last round, but YHC didn’t hear too many complaints.

Mary:

(Also led by Dovetail)
American Hammers x 15 IC
Modified Box Cutters (hourglass shape) x 10 IC
Side Crunches (not aware if there is a different F3 name for these) – crunches while laying on your side – x 10 on each side
X Men Crunches – a worse version of Boat Canoes – x 7

Announcements:

Check Slack & FB

Join us at Sheepdog tomorrow at 5:45 / EC at 5:15

T-Claps (Recognition):

Dovetail for taking warmup and Mary
Props to the ECers > Dovetail / Yosemite/ YHC

Prayer:

Finkle’s jacked-up knuckle – getting an ultrasound and MRI to see how to get it fixed
Martini’s mom – cancer – Doctors have said there isn’t anything more they can do to treat it.
Troops in harm’s way
Those training for races to stay free of injury

Thanks again for the opportunity to lead you HIM’s this morning! See you back out there soon.

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