After a brief, but entertaining moment of watching the site Q, who will remain unmentioned (* ahem..Farm Country..), struggle to plant the shovel flag, we started the day with a short mosey to the turf field.
Disclaimer and core principles covered.
-Copper Head merkins
The Thang 1
1st and B.L.I.M.P.S.
Pax lined up at the goal in begin a series of exercises every 10 yards until we reached the 50, with a sprint to the opposite goal line and a recover jog back.
Beginning with 5 burpees on the goal line-sprint 100 yards, recover back to the 10.
10 Lunges each leg on the 10 yard line, sprint 90 yards, recover back to the 20.
20 Imperial walkers each leg, sprint 80 yards, recover back to the 30.
30 Merkins, sprint 70y, recover to 40.
40 Plank Jacks, sprint 60y, recover to the 50.
50 squats, sprint 50 yards, recover to the 50.
Circled up for Ring of Fire
Circle of Pax held high plank, one at a time performed 5 merkins, 10 shoulder taps.
After catching our breath, finished BLIMPS in descending order to cover the rest of the field.
Once at the opposite goal line, YHC thought it would be fun to do a Bear Death Crawl.
Pax bear crawled 100 yards, last pax would drop for 3 burpees the sprint to the front of the line to continue bear crawl. 100 yards was perfect distance for all pax to complete burpees.
Moseyed to amphitheater for 2nd Thang
11’s between top three levels of amphitheater. Started with 10 Inclined Merkins and 1 dip at the top. Pax were entertained by the men of Woodshed performing on stage.
Finished amphitheater with leg work. 2 sets of 20 step ups, 20 lunges, 20 mountain climbers.
Moseyed back to flag and joined Woodshed for 6M0M and C.o.T
It was a pleasure to lead you this morning gentlemen. Thanks for pushing hard and thanks to Farm Country for the invite. Come join us in F3 NOGA if you ever have a chance.