It was a glorious day at the Slab. The grounds were soaked just enough that you thought you would stay somewhat dry. And luckily enough for YHC and the PAX of the Slab I was prepared to Q a BD either way.

To get the blood flowing we started with a Warm-o-rama. This was a mosey ¾ of the way around the main grounds of the Slab. We stopped in the cul-de-sac for some SSH, Weedpickers, Tumble Weeds, Imperial Walkers, Sun Gods, and Michael Phelps.

After the WOR, we went to the playground to get The Thang going.

We started with Burpees & Pull-ups

• 1 burpee followed by 1 pull-up until 10 of each were complete
  • Then run to the big hill behind the swimming pool – bear crawl up the hill
  • Run back to the playground
• Rinse & Repeat

At some point along the way Spider finally made his way out and found us.

We completed 4 rounds.

As if the PAX wasn’t damp enough, we then made our way to the tennis courts for some more pain and opportunities to soak up any rainwater left on the tennis courts.

• Start on baseline then run up to the net
  • Complete 5 explosive merkins
  • Bernie back to baseline
  • Complete 10 2-count Flutter Kicks

We completed 4 rounds.

Next we all assumed the plank position for some Plank Soccer.

How it works

• Circle up the PAX then get into plank position
• Pass the soccer ball around with hands
• When first PAX drops recover for a Q choice exercise

Before COT we completed PAX led Mary, yes it was 6-7 minutes long. YHC reminding PAX that Mary = abs as the term Mary pays homage to Something About Mary and the 7 minute abs (see the exicon for more: https://f3nation.com/exicon/entry/3419/?gvid=398721)

• Boondock – J-Los (surprise, surprise)
• Kragle – American Hammers
• Copper – Gas Pumps
• Melon – LBCs
• Plus 8 – Freddie Mercurys
• Fritz – Crunchy Frogs
• Spider – Flutter Kicks

As we walked away from the tennis courts with our backsides soaked, we made our way back to the shovel flag for COT.

Copper was 6^th man –shared how he got his name.

This message and the beatdown were both sponsored by Boondock Coffee formerly in partnership with Copper Hot Chocolate. It will keep you coming back for more!