YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down
COP
Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins.
The THANG
Mosey to bus loop for a triple check, with 5 people, YHC was solo and others partnered off for the rotation. YHC ran lap(timer), group 3 LBC’s and group 2 performed 2 sets of 25 merkins. Then YHC 2 sets of 25 merkins, group 2 LBC’s and Group 3 ran lap. To complete first rotation YHC LBC’s, Group 2 run lap and Group 3 2 sets of 25 merkins. Repeat 2 more times for a triple check.
Mosey to East parking lot on other side of school for The modified Red Barchetta. We ran 100 yards and 100 SSH, return to start and plank for 6. Ran 75 yards for 75 Mountain climbers, return to start and plank for 6. Ran 50 yards for 50 squats, return to start and plank for 6, run 25 yards performed 25 merkins, return to start and plank for 6. We recovered and moseyed to parking lot near flag for TABATA.
TABATA – YHC had a timer for 4 minutes of 20 exercise, 10 second rest repeated 8 times we performed 10 merkins and planked for remaining time in 20 second interval. repeated 7 more times. Everyone pressed hard here, nice work gents!
Mary
We returned to flag area on parking lot for stretching, 20 LBC’s, slow scorpions and planking until time.
Numberama, Namerama and Opus took us out.
For the Merkin Challenge – 20+150+25+80 = 275 Merkins for the morning!
Nice to be back gents and great workout today and I will see you in the Gloom … CB
