Monkey- Humper-Merkin-ONE UNIT- Monday

Beautiful Morning, Low 60’s, Clear Skies – Great to be alive!

Always great to Q on Mondays.  One min warning, jealous comments made about my shorts and how properly they fit, F3 Mission statement given, disclaimers.

COP
Quick Indian-Run around the AO

Back to Flag area,

10 Monkey Humpers in cadence  flow into 22 Merkins OYO back to 10 Monkey Humpers in cadence flow into 22 Merkins OYO

25 SSH

22 Merkins

50 Imperial Walkers in cadence

10 Monkey Humpers in cadence  flow into 22 Merkins OYO back to 10 Monkey Humpers in cadence flow into 22 Merkins OYO

15 Little Baby Arm Circles – Forward

15 Little Baby Arm Circles – Backwards

15 Air Press – Squatted  Position  optional  toe stand\

15 Cherry Pickers – Standing

Mosey to the big parking lot.

Form straight line facing down the parking lot.

4 Rounds of Team building Movements

Round one:

Shoulder-to-shoulder as ONE UNIT we did Inch-Worms across the parking lot

Bear Crawl Back

Round two:

Arms interlocked as ONE UNIT we did Toy-Soliders across the parking lot

Bear Crawl Back

Round three:

With two man partners (was suppose to be as ONE UNIT) we did Wheel-Barrels across the parking lot

switch partners and Wheel Barrel’s back across parking lot

Round four:

Shoulder-to-shoulder as ONE UNIT we did High-Knees across the parking lot

Bear Crawl Back

10 Count

Mosey over to the light poles – Sprint back to the shovel flag area.

Few mins left we switched gears to core:

All PAX got on their six with legs extended and raised approx 6″ off the ground:

15 Flutter Kicks – Keep Feet at 6″

15 Box Cutters – Keep Feet at 6″

15 Hello Dollies – Keep Feet at 6″

15 LBC – Feet Back to 6″

(Suppose to be 15) 7 Flutter Kicks – Couldn’t hang.

Flip over on to stomach and finish with 10 Superman into 10 Merkins.

Time Called.

13 PAX present, Names,

Prayers request for Vitamin D’s Uncle/Aunt’s friend that lost their life on Lake Murray in boating accident.

I dedicate my first ever Back-blast to Quaker!!  Your attitude and commitment are constant examples for us all to strive for!!!

Gentlemen –  have a great week.

rubber

 

“The probability that we may fail in the struggle ought not to deter us from the support of a cause we believe to be just.” – Abraham Lincoln