Sure, I had a plan!

Sure, I had a plan!

Workout Date:

05/16/2018

QIC:

Straplock

PAX:

Sitework, Saved by the Bell, Super Dave, Prime, Bob the Builder, Peach, Goldberg, Punch List, Stuffed Crust

The Thang:

YHC pulled up to the Republic on a balmy May morning to see a few pax hanging around. After some mumble chatter we mosey to the circle to begin. Disclaimer given. Ready to begin;

COP

All exercises in cadence

30 SSH

25 LBAC forward 25 O H Claps 25 LBAC backwards

25 IW

25 WM

25TTT

right foot over left stretch left over right

Mosey under the bridge

7 columns

column 1= 5 burpees

Column 2= 5, burpees, 5 diamond merkins, 5 wide merkins

Column 3= 5 burpees, 5 diamond merkins, 5 wide merkins, 15 American hammers

Column 4=  5, burpees, 5 diamond merkins, 5 wide merkins 15 American Hammers, 20 Big boy Sit ups

Column 5=  5, burpees, 5 diamond merkins, 5 wide merkins 15 American Hammers, 20 Big boy Sit ups, 25 Flutters

Column 6= 5, burpees, 5 diamond merkins, 5 wide merkins 15 American Hammers, 20 Big boy Sit ups, 25 Flutters, 30 Floyd Mayweather

Column7= 5, burpees, 5 diamond merkins, 5 wide merkins 15 American Hammers, 20 Big boy Sit ups, 25 Flutters, 30 Floyd Mayweather, 40 squats (don’t know why 40, but it seemed good at the time!)

mosey to City Hall steps

run up steps and down the other side then bear crawl to starting point rinse and repeat 5 times

mosey to fountain

5 incline merkins, 5 decline, 5 dips rinse and repeat

mosey to police lot partner up partner 1 hold plank while partner 2 runs the block then switch. Each partner runs 4 times

BOM

circle up for prayer: many health and family prayers

Announcements: Mud Run this weekend good luck guys

As always, it was an honor to lead today. F3 is so much more than a workout, it’s a brotherhood. EH somebody and get em” there!

 

 

 

 

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