YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down:
Mosey to basketball courts at rear of school for and circle up for COP
COP
We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.
THANG
We mosey to the bus loop for the first triple check:
P1 – Runs bus loop lap as the timer, P2 – LBC’s the entire time for lap, P3 – performs 40 merkins then rests for the remainder of the time. Then P1 – LBC’s, P2- Merkins and P3 runs bus loop lap. Finally P3 – LBC’s, P1 merkins and P3 runs lap. This is one set and then we repeat two more sets for a triple check.
Mosey to the Tennis courts for a Dora. We partner up into groups of 2 and P1 is the timer with Bear Crawl the width of first court, lunge the second court, Bernie Sanders the third court jog back to start and switch with P2 who is performing the Exercises. These consisted of 100 Dry docks, 200 LBCs, and 300 lunges. We smoked our shoulders and legs with this one.
We take a long mosey around the back of school to the front near the flag form up at the wall for 11’s where we started with 10 donkey kicks run to side walk for 1 LBC’s, then back to wall for 9 DK’s run to side walk for 2 LBC’s. We found the hard part here was getting up from the LBC’s and made for a good 11 workout.
Mosey to front parking lot for another quick triple check (groups of 2) where P1ran lap as timer, P2 SSH and P3 Stretched. Then P2 Ran lap, P1 Stretched and P3 SSH, finally P3 ran lap, P2 Stretched and P1 SSH. This was one rotation and we repeated 2 more times for a triple check.
COT
We mosey back to the flag to stretch and then circle up for Namerama Numberama, YHC took us out in prayer.
Great workout this morning gents, SYITG, Cheers….CB.
