Five Guys

Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!

COP

Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.

THANG

Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)

Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.

Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.

We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary

Mary – We stretched in plank position and wrapped up with Al Gore variations.

Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB