5 dreary eyed labor day Donkeys gave Bermuda a run for her money. A whole weekend of fatty food and cold beers couldn’t hold these men down! We had planned for a 1-year Big Rig Celebration – but the honorable BR came down with the sickness at 2am the night prior. YHC did his best to honor the fallen Pax – prayers for his quick recovery. Through sweat burned eyeballs -I think I saw the following happen?
WARMERAMA:
- Mosy, Welcome, Disclaimer
- Ukrainian soldiers, Hangs, Helis, LBC’s
- Football style warm-ups around the court
*Things got interesting – Shaw-Shank and Posh rolled in – said warm-ups were for softies and wanted an immediate beat down…
THE THANG
COP 1: Curb Crawl Relays
- All Pax planked on Curb (20′ spacing)
- Pax 1 – Curb crawls to Pax 2, both do 5 merkins
- Pax 1 – Lunges to front
- Pax 2 – Curb Crawls to Pax 3 – continue the chain
- Merkins/Crawls/Lunges indigenous style ALL the way around the loop
- 5 group tempo merkins
Let’s Mosy.
COP 2: Stadium Stair Four Corners
- Using each set of stadium stairs as the “Corners” – running sideline to sideline across field
- 5 Incline Merkins
- 10 Copperhead Squats
- 15 Dips
- 20 Overhanging Flutter Kicks
- 2 times through!
Mosy to the playground
COP 3: “B-I-G R-I-G ” Group Session – in honor of our man!
- Work through 2 times through as a group
- Bear Crawl (around playground)
- Imperial Walkers – 20ea
- Gravediggers – 20ea
- Run to Streetlamp
- Inverted Rows – 20ea
- Groiners -20ea
*Hot Potato’d over to Mudslide for some last minute Triple Check
COP 4: Mudslide’s TRIPLE CHECK
- Hold a Pull-Up Hang on bars
- 200m run
- Bulgarian Split Squats
Finisher
- MBTTF
- Posh ran the clock with the Mary Ring of Fire
COT:
- Counterama #5
- Namerama
- Announcements: Big Rig 1 year Q at R&R Saturday, 9.16.2023 Love for Live, 10.17.2023 Rugged, 9-year reunion at The Crucible. SEE SLACK!
- YHC Closed out in Prayer: Prayers to heal Big Rig from his sickness. Prayers for Liv. Asking for strength and some energy for our Pax back at work after a long well deserved weekend of fun!
NMS:
Props to all for pushing it this morning. Would have been easy to fart sack after a long weekend. Good reminder of what F3 is about – picking up your brother when he is down. Hoping our dedication to the Big Rig workout brought him some needed cheer while he recovers. @BigRig, big love homie! SYITG boys.
-State Farm
