8 came out on a breezy Friday morning to wrap up their work week the F3 way.
This is how it went down
Warm Up – Mosey over to the blacktop for variety types of running (forwards, backwards, karaoke, high knees, but kickers) around.
COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x6, Helicopters, Merkins x7, Roasalita, Merkins x8, Hillbillies, Merkins x 9, Arm Circles, Merkins x10 OYO
THANG
Mosey to the baseball diamond
The 7 of Diamonds Four Corners – Starting at home run to first and complete 7 reps of an exercise. Run back to run. Run back to first again complete the same exercise (7 reps) then run second and complete 7 reps of the that same exercise. Rinse and Repeat to third and home. Exerices were has follows:
Round 1 – WWII Sit ups
Round 2 – Merkins
Round 3 – LBC’s
Round 4 – Merkins
Round 5 – Donkey Kicks
Round 6 & 7 – DNF due to time
Mosey back to SF
2 MOM – Ring of Fire with 10 Hitchkickers
Numberrama, Namerama, Announcements, Emoji took us out
MOLESKIN
YHC apologizes for the tardiness of this post. Long day at work follow by the immediate jump into the weekend for a youth retreat left no time to get the BB finished
Life has been busy for YHC lately which has caused the number of post per week to decline. Fridays at The Creek has become a can not miss post every week.
Focus of the day of course was Merkins with some other things mixed in
Emoji recently has been wearing a headlamp every post which has been causing some of the PAX (i.e Mud Face) to express his thoughts on this not being used. Also it started an conversation about how sea turtles can be come blind at birth due to flashlights directly pointed at them for more than 5 second (boom BB title)
SPIT ON THAT!!
1 Comment
That was a lot of fun, and generated considerably more loud singing than other workouts. Hard during merkins, but still effective. Thanks for an excellent beat down!