Florence DM’d YHC to advise he is coming North of the wall for a beatdown. Also, word of a FNG was going to show up. We are getting ready to start and Speakeasy runs by to check in and continues his run for the next hour.
Here is what went down:
COP
We start the slow mosey with Parking lot tracers, a DaVille tradition, and circle up for 20 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles(10 small and 5 big), Reverso, 10 Imperial Walkers, 10 Ukrainian soldiers, 20 LBC’s, 10 Alabama prom dates, roll over for 20 merkins.
THANG
We begin to slow mosey to the lawn movers and stop for 10 squats. Recover and slow mosey to basketball court. We start with 4 corners using the basket ball goals as the corners bro code style and have 10 Merkins at Goal 1, goal 2 – 20 lunges, goal 3 30 squats and goal 4 we have 10 smurf jacks, 10 overhead claps, 10 SSH and 10 smurf jacks for 40 reps total.
Slow mosey to tennis courts. We line up to one side and as a group bear crawl to mid court and crawl bear back, bear crawl to opposite outside foul line and Bernie Saunders back. We do this routine 2 more times.
Next is partner 4 corners – Corner 1 (C1) 2 people pass the 20# Kettle bell back and fourth copying a rep such as a curl, figure 8, around the world…, C2 lunges, C3 (timer) first partner to complete 40 jumps in a row with the jump rope, C4 dealers choice (wall sit, squats, reverse lunges). WE go to every station for 1 set and complete 2 more sets.
Mosey to the benches at the bus loop. partner up again with different partners we do 10 step ups, 10 dips and 10 squats touching the bench with rear end for one set. Repeat 2 more times for a triple check.
Slow mosey to flag. Speakeasy returned from running over 6 miles! Numberama, namerama…YHC took us out in Prayer.
Moleskin
Welcome to Andrew Ward for his first post. He showed up with a Nebraska trucker hat and pushed hard for this workout. His first concert was the Eagles so Hotel California came to mind and this is his F3 name. Welcome HC and we look forward to seeing you again soon! It was great to meet Carvana also as he is also new to F3 completing his 3 workout so far.
It was a nice cool morning for this workout and it was great to see some brothers on the summer tour!
Have a great weekend Gents…See you in the gloom soon, Cheers…CB!
