Mosey to the amphitheater and do some warm up.

Thang:

By chance, The Final Countdown was playing on my speaker when we arrived at the amphitheater, so we started with my Decline Count workout

Decline Count: 3 exercises; burpees, merkins and squats. 10 reps, then 9, then 8 and so on… Caveat: I said whoever finished 5 rounds can call out whether we keep going on this or move on. P-body decided we would move on.

Tabata: 45sec work, 20 sec rest; Gas Pumps, Freddie Mercury, American Hammer, Superman Hold, Burpees, Monkey Humpers, Peter Parkers, Curls, Skull Crushers, Side Straddle Hop

Ring of Suck: PAX circle up and when called, hold a specific position. when your form starts to fail you drop and do SSH until every man drops. the winner of each round can opt out of the next round. When I found that some PAX were dropping immediately to avoid the suck…. I called Burpees vs SSH. everyone was more willing to participate after that. Rounds: plank, low plank, air chair and super low plank (thanks to Brady Bunch who wanted a lower than low plank).

Chops made the decision to say “What?! no Jane Fonda?!?” So I called an audible to my plan

Pain Fondas Decline Count: 8 reps at the bottom of the amphitheater, lunge to the next level, 7 reps and so on til you’re to 1.

Pain Fondas: Similar to Jane Fonda but worse. Support your top leg on a block or raised support and your upper body on your elbow. Raise your bottom knee to meet your top. it’s awkward and hurts.

Profanity Merkins: Had to cut this short due to time, but Profanity Merkins work like this: 15 in cadence merkins into 45s plank. 14 merkins, 40s plank and so on.

We jumped into the middle and I threw out a random number for each.

Mosey back to the flag and finish up 2 more rounds of Profanity Merkins

COT and prayers

This week the most meaningless award in F3 Cherokee History, the Mall Cop Coupon, was awarded to both Canoe and P-body for crushing the plank contest as well as everything else we did. These guys worked their butts off!