Stronger Together

The Thang:

Conditions: The temp was just right for a beatdown…57 and clear.

YHC had planned to get some running/cardio into this beatdown… I don’t enjoy running but Im training for an adventure race and I needed a motivator to make it happen.

COP

20-HARRY ROCKETTES  IC

15 – C. PICKERS  IC

15-LBAC  IC

15 BBAC IC ( Big Baby Arm Circles)

15-TTT IC

15- ABE VIGODAS (Windmills)

PLANK POSITION THEN BEAR CRAWL AROUND CIRCLE –UPON RETURN TO YOUR SPOT DO 10 MERKINS ( X2)

MOSEY  CC AROUND BUILDING TO BACK CORNER TURN – STOP FOR 10 TEMPO SQUATS

Continue Mosey around building and back to front corner for 10 Plank jacks.

YHC decided to pick up the pace and turn the Mosey into an Indian Run around the building, skipping the back corner exercises and only stopping at the front corner for 10 tempo squats as a breather. We continued this pattern for a total of 6 laps. The 10 reps would alternate between Merkins & squats. About half way through the laps we realized that a 10 count thrown in with the 10 reps was a good idea…all except Crabs, who decided to show off his stamina by throwing in some burpees as he waited.

Next, we lined up near the COT and did a short round of Elevens across the side parking lot. Calf raises off the curb on one side and Plank jacks? on the other.

We ended up with time for a few MARY exercises

15- F KICKS

15- Heals to Heaven

15- Freddy Mercury

Count O Rama

Name O Rama

Announcements:

4 Year Catapult Anniversary next Tuesday

Freed to Bleed

YHC led us out with a prayer

Moleskin: F3 has a unique dynamic that allows us to get stronger together…mentally, physically, spiritually. It’s a force multiplier that gym workouts cannot match. Thanks to each one of you for helping me be stronger!

“ Leave no man behind, but leave no man where you find him.”