Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins. YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga
FNGs: None
Warm Up: As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC
The Workout: Pax split up into 3 groups and mingled around Casino Royale. At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work. At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).
Station 1 – various exercises with TRX bands and tabletops
Station 2
Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees
Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.
Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands). Finished up with some blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Station 3
Using the path around the south end of the park (800m long)
First lap – merkin half mile with appearances by some of Boy George’s favorite characters.
100m runs with stops along the way for 8 different style of “merkins”
5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence
Second lap – burpee pyramid with sprints
100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery
Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees
Mary: Finished up 1 round of blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Announcements: Mulch at Bass Lake – signup slots still open for this weekend
T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap. For all the Pax that contributed to the clothing and hygiene product drive.
Prayer: Boy George
FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10, Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout: YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions. Once the ME starts neither rocks nor tires touch ground. Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground. So during the rotation PAX had to pass the coupon to the next group. 5 burpees per drop to be tallied up and done at end…a few more audible mumbles. After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run. 2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group. Big Tire Group. 3 PAX per tire. For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion. 3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC. 4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle. They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.
Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer: Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.
EC: Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline
FNGs: Welcome @Fanta
Warm Up: Mosey to the far lot to keep the noise down a “little”. 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:
It was a celebration week for Sprinkler. He had his 1yr F3 anniversary this week and turned the big 50 today. RESPECT! What better way to celebrate than an F3 party! 41 STRONG today. Nice showing F3Southwake, way to end the HS Q-Duel week!!!
Count off by 2’s and divide up.
1’s with Sprinkler and 2’s with YHC:
1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s
Well the plan is below, but since we split up I can’t speak for both groups. I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!). I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well. The surprise for me was the Pavillion intermission which turned out to be a beast! We had a Round 3 planned just in case, but not a chance on that one! I’m sharing and saving the workout below because I would like to complete it as written sometime. It’s a great start to a CASUP if you ask me!
We even had an FNG today. Welcome Fanta, from San Diego and use to work for Pepsi!
| Round 1 | |
| 11’s | |
| Merkins | jog between sides |
| prisoner squats | |
| Intermission | |
| Pavillion | |
| Dips 10, 15, 20X w/ BTTW in-between | |
| Rock Pile | |
| 2 sets | |
| 10 overhead press, 15 triceps curls, 20 curls for the girls | |
| Round 2 | |
| 11’s | |
| Plank hold | bear crawl in between |
| star Jumps | |
| Mary | |
| 15 pickle pounders | |
| 2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers | |
| 15 box cutters | |
| Round 3 if needed | |
| trip around the soccer field | |
| stack each corner | |
| 10 burpees, | |
| 15 diamond Merkins, | |
| 20 Monkey Humpers, | |
| 25 LBC’s |
Mary: 1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements: Bass lake mulch. Sign up!, Q-Duel coming to FV next week. Show some love, check Slack
T-Claps (Recognition): 41 strong!
Prayer: Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid. Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)
Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX! It’s truly an international house of pain. YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….” I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.
PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.
Co-Q’d with the one and only Pablo Escobar! His triumphant return to Disney as Q was as expected.
FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.
The Workout:
At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.
Group 1 – Broke into 2 smaller groups for 4 corners. 5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.
Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.
Groups did this for about 12 minutes and switched.
Overheard: “They’re dropping like flies”
Back to the Flag for Mary in our IR Groups 1 & 2.
Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!! Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today. All those in recovery and dealing with mental health issues. YHC took us out.
F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.
FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.
Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week
Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus. Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.
Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.
Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.
5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up
FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance
The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs
Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner
Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner
Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following
Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.
Partner 1- Suicides across each of the 4 cones
Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch
Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions
After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.
By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.
Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.
At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher
Cap 1- 1 Burpee
Cap 2- 1 Burpee, 2 Wide Grip Merkins
Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps
Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats
Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers
Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC
Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins
Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary
Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.
Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.
T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.
Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.
Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.
Another glorious morning at the greatest place on earth. YHC was excited to see Deadbolt doing some weasel shaking last night on Facebook as a pre-blast so I followed up on Slacks. I had an FNG coming out and it was great to see all the HC’s coming in. Welcome FNG OJ!
I promised simple and effective. If my math was better, it might have been a little smoother. The whole jack webb thing messes with me.
FNGs: Welcome OJ!
Warm Up: FNG Disclaimer, Lot Mosey, SSH x40 IC, Frankenstein x10, Sir Fazio, Seal Claps, OHC all x10 IC. Daisy Pickers x10, Standard Merkin x15.
The Workout: Mosey to the Abyss. Split into partners. 1 Partner at the top cycle through Standard, Wide and Military Merkins AMRAP until partner 2 returns from down the stairs and 10 Star Jumps at the bottom. Cycle through until each person has done the bottom 3 times. We all went down and picked up the 6 with 10 Star Jumps.
Mosey back to the fields.
Suicide Lines
1st Set: Halfway, all the way. At halfway, Mt Climbers IC x15, End WWII x15
2nd Set: Halfway: Chilly Jacks x15 IC, SSH x15 IC
3rd Set: Jack Webb 2-4 finish with 10-20 (or something close to that, this is where my math went off the rails)
Mary: Homer to Marge x10 IC (L/R), Box Cutter x10, LBC’s x20 IC
Announcements: HS/FV Q battle next week. Bring “all the clothes” for healing transitions
T-Claps (Recognition): Goldilocks, Bondo for hitting it hard today and FNG OJ!
Prayer: Those impacted by the storm, Families in Beirut, Small Business owners, YHC took us out.
The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.
FNGs: Welcome Nadia
Warm Up:
Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count
The Workout:
Thing 1: Tour of Womble
Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge. Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.
Thing 2:
Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.
Mary:
Not much time for Mary….boxcutters X15
Announcements:
“Featured AO Week” starting next week. Check out Slack for more details
Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.
derekdavismemorialrun5k.weebly.com
Mulching continues…check slack for opportunities
T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six
Prayer:
Prayers answered for Omaha with some promising job opportunities
Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC
A Family close to Nemo that is going through a difficult time
Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones
YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.
EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.
FNGs: None today
Warm Up:
0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:
Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.
YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!
We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.
We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.
This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.
At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.
Mary:
LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:
Mulch sign up – if you haven’t done it yet give it a shot!
Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):
Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:
YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.
