After a no show from PAX last Friday, 3 HIM showed up this morning to make the man next to them better
Lord’s Prayer
Warmarama :
10 F3 count SSH
10 F3 count merkins
1 lap around parking lot
The Thang :
Mosey to rock pile and choose your poison
25 Overhead press
25 Curls
35 Squats
Put down rock for ab exercises :
30 F3 count Flutters
20 straight count Leg raises
30 WWII sit ups
20 F3 count American hammers
20 Spiders
Pick rock back up for :
15 Thrusters
15’Curl presses
Put rock back in its natural habitat
Lunges to midway point of parking lot then sprint back
Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back
Regular bear crawl to midway point then sprint back
Forward facing crab walk to midway point then sprint back
Kangaroo hops to midway point then sprint back
Suicides (4 lines in parking lot get touched all the way to end of parking lot)
20 Ball dippers
15 Jungle Boi squats “2Spoonz Style”
sprint (aka fast jog) up Satan’s hill then mosey back down
2 sets of AMRAP pull ups on playground bars :
1st set grip – hand palms facing away from face
2nd set grip – hand palms facing towards face
20 Burpees
20 merkins
2 minutes AMRAP mountain climbers
2 minutes AMRAP plank jacks
DONE
COT :
F3 retreat is tomorrow. DM Vinny or Gomerpyle on slack if you want more details
Prayer :
YHC
-Florence
