Normal disclaimer after a quick admiration for my professional looking F3 shirt!
Warm-o-rama – SSH IC, Good mornings (nice and slow) IC, Imperaial walkers IC, Sir Fazio Arm Circles in Cadence <———very questionable counting on the last warm up. (This theme seemed to permeate throughout the beat down).
Mosey to the cones. Lots of mud and soggy socks before @emerald even broke a sweat.
The Thang # 1 – Sucky Suicides. Pax run to the first cone, do exercises and then back to start line. Run to Middle cone, do exercise and then back to start line. Last run to far cone, do exercises and then back to start line.
Exercises as follows:
Merkins – 20, 15, 10
Low slow flutters – 40, 30, 20
Bobby Hurleys – 20, 15, 10 (YHC immediately regretted the numbers he chose after the 3rd jump).
10 count for rest got a little awkward when random pax started throwing out numbers.
Mosey back to parking lot for The Thang # 2 – Everybody plays…everybody wins.
Partner AMRAPs on Curls, squats, Bent over rows, and Shoulder Presses. One partner runs to first cone other partner knocks out as many reps as possible. Seemed like @cleaver and @oneshot knocked out about 350 reps for each exercise (although like I said there was some questionable counting). Winners of each round got some extra suck and had to use big block on next round (@oneshot not happy), or bear crawl and everyone won a round of burpees at the end.
Just a few minutes left for wall sits and BTTW. Luckily we got the counting thing down by the end of the morning.
Birthday Burpees for @cleaver – big 4-0. Challenge by YHC to find a way this weekend to count someone more important than ourself (philipians 1:4).
Well done brothers!